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I N T R O D U C T I O N + O V E R V I E W S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E2

At Studio Pilates International, we care

about you and your health. This is why

the Studio Pilates International Nutrition

Guide is designed to promote healthy

body image and a healthy way of life.

The information contained in this

Nutrition Guide is designed to be a

guideline only. It is general information

and is not intended to be specifically

tailored to individual needs. Nor is this

guide intended to be a substitute for

professional medical advice, diagnosis

or treatment. It is not formulated to

suit any specific nutrient deficiencies,

allergies or any other food or health-

related problems.

If you have, or suspect that you have,

any of these issues, please seek the help

of an Accredited Practicing Dietitian

or similar health professional for a

fully tailored solution for you and your

needs.

Like any non tailored guide or program,

you should use your own judgement

and combine this with the advice from

your personal health care professional. If

anything in this guide doesn’t feel right

for you, then don’t follow it or simply discontinue using it.

Studio Pilates International Australia Pty Ltd, and all associated companies, make no warranties or representation, express or implied, as to the accuracy, completeness or usefulness of any opinions, advice, services or other information contained, or referenced to, in this document. Studio Pilates International Australia Pty Ltd does not assume any risk for your use of this information.

WELCOME TO THESTUDIO PILATES RECIPE COMPANION.YOUR LIFE CHANGES NOW.

IMPORTANT INFORMATION

I N T R O D U C T I O N + O V E R V I E W S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E 3

OVERVIEW


OVERVIEW & GETTING STARTEDThe Studio Pilates Nutrition Guide has been developed solely with you in mind. The aim of the guide is to accelerate the results that you achieve from your Studio Pilates workouts, regardless of whether you are working out in one of our studios, or at home. The information in this guide has been developed from the experience we have gained over time from observing what has worked for our clients since founding Studio Pilates International in 2002.

This Healthy Recipe Companion booklet, developed in collaboration with The Well Nest, provides a brand new selection of delicious recipe options for breakfast, lunch, dinner and snacks. The recipes in this booklet are based on the principles of the Well Nest’s founder’s passion for holistic health and wellness, and helping people live healthier, happier lives.

You can use these recipes in conjunction with those in the Nutrition Guide to give you even more variety over the 30 Days of the Challenge - and into your everyday life.

THE STUDIO PILATES HEALTHY EATING PHILOSOPHY We believe that achieving success and transforming your body goes beyond exercise alone and that the food you choose to nourish your body is a strong determining factor in achieving your best body.

We believe that weight loss starts in the kitchen. Healthy eating is essential to changing your body. It is actually even more important than exercise, because there is no point busting out a tough workout if you go home and ruin the results with a whole block of chocolate.

We believe that healthy eating is a lifestyle choice rather than a diet. It is a conscious decision we make every day to start feeling better and nourish our bodies. It is a conscious choice to eat to fuel your body rather than in response to emotional needs, instant gratification, or boredom.

We believe that food should be simple and natural, not refined and overly processed. If it’s found in nature, it’s probably good for you. If the food you are eating looks nothing like its natural state, you probably shouldn’t eat it.

We believe that the fastest way to achieving your best body is by eating clean, gluten free and dairy free food.

We believe that mindset is a huge part of embracing change. You got to where you are today by doing what you are currently

doing. If you want to make a change, lose weight or simply live healthier, this will involve a change of your mindset as well as your actions.

WE LOVE SEEING YOUR PROGRESS AND MEAL PHOTOSWe love seeing your photos! Take your progress pics and any photos of your Studio Pilates meals and post them on Facebook and Instagram with the #SP30daychallenge and tag us @studio_pilates. You can also email us your progress photos to [email protected]

HOW THE MEAL PLAN WORKSEach recipe in the thirty day meal plan is super simple, nutritious and simple to prepare. The meal plan is based on three meals a day, with occasional approved snacks. Each day, simply select one breakfast option, one lunch option and one dinner option. It’s your choice!

Each day, we recommend that you choose meals which add up to the appropriate number of calories to fuel your body, while also helping you to achieve your goals. If, at the end of the day, you have calories to spare, you can choose to make up some of these calories through snacks or drinks.


We believe that weight loss starts in the kitchen.

We believe that healthy eating is a lifestyle choice

rather than a diet. We believe that food should be

simple and natural. We believe that mindset is a

huge part of embracing change.

What do you believe?

WHEN TO EAT It is important that you structure each day’s three meals throughout the day, rather than eating larger portions less frequently. For example, it is not a good idea to eat only two larger meals a day, as this can actually slow down your metabolism and decrease your results.

Here is a rough guideline of how to structure your meals:

• Breakfast should be eaten before 9.00am

• Lunch should be eaten between 11.30am and 1.00pm – a lot of the lunch recipes can be made in bulk, frozen and reheated to save time

• Dinner should be eaten between 5.30pm and 7.30pm.

If at all possible, allow a minimum of twelve hours between your evening meal and breakfast the next day. For example, if you eat at 7.00pm at night, try not to eat breakfast until after 7.00am the next day. This will allow your body to fully digest the food and go through its natural detoxification process.

DRINKS AND STAYING HYDRATEDRemember that drinks are included in your daily calorie limit.

Water contains 0 calories, and should be consumed frequently throughout the day. Aim for 8-10 glasses of water a day to ensure that you stay hydrated. To keep

a track of how much you’re consuming, carry a water bottle and refill it with fresh, filtered spring water.

Thirst is often misunderstood for hunger, so drink up!

ALCOHOLIt is highly recommended that you do not drink alcohol for the next thirty days. Alcohol is incredibly high in calories and has zero nutritional value. It is very easy to go over your daily calorie intake limit, simply through a few drinks. If your goal is to lose weight or become healthier, the calories in alcohol will take you further away from your goal.

ALL CALORIES ARE NOT EQUALYou might like to learn that: 1 gram of Protein = 4 Calories 1 gram of Carbohydrate = 4 Calories 1 gram of Fat = 9 Calories 1 gram of Alcohol = 7 Calories

HEADACHESYou may experience headaches in the first week of your program. This could be due to dehydration, so ensure you are drinking plenty of water. Headaches can also be the result of your body’s detoxification from caffeine, artificial sugar and overly processed foods. If the headaches persist, consult your doctor.

HUNGERIt is normal to initially feel hungry on the program, as you may be changing your usual diet quite drastically. If you find yourself feeling incredibly hungry, there are a few things you can do such as chew gum, drink lots of water, or try one of the low - or zero - calorie snacks listed at the end of the Nutrition Guide. If this fails, do something to distract yourself, such as go for a walk or phone a friend.

5:3:1:1 RULECombined with your healthy eating, remember it is essential do five Studio Pilates classes, three cardio sessions, one Studio Pilates DVD workout at home and have one rest day. You can always perform more workouts than this recommendation (such as seven Studio Pilates classes) if you wish to accelerate your results.

DETERMINING YOUR DAILY CALORIC NEEDSThe easiest way to determine your needs for the Studio Pilates Thirty Day Challenge is to use the Daily Calorie Calculator available through your Online dashboard. To access this calculator, click here: https://www.calculator.net/calorie-calculator.html.


EATING WELL GIVES A SPECTACULAR JOY TO LIFE... IT IS OF GREAT IMPORTANCE.ELSA SCHIPPARELLI


Alternatively, there are many websites and smartphone apps that will help you to calculate your calorie needs.

DETERMINING YOUR DAILY PROTEIN NEEDSProtein is an essential macronutrient that is used by the body for tissue repair. This is also what the body uses to build lean muscle mass. Building lean muscle mass is what makes your body appear more toned.

To figure out how much protein you require for the Studio Pilates Thirty Day Challenge, use this simple formula -

1.5 - 1.7 grams of protein per kilogram of bodyweight per day.

For example, if you weigh 65 kilograms, you should aim to consume a minimum of 97.5 grams of protein per day.

RECIPE SERVESYou will notice that the recipes in this Recipe Companion booklet often have different serving quantities. Some recipes are just 1 serve, whilst others make 4 serves, or even more. It is important to always check the number of serves contained in the recipe and read the nutritional information which accompanies each recipe as this is based PER SERVE and NOT FOR THE ENTIRE RECIPE.

Keep in mind that you can always halve or decrease the recipe if you want to make smaller serves. For example, if a recipe makes two portions and you only want to make one portion, simply halve the ingredient quantities.

Make sure that you also keep a track of the amount of calories that you are consuming each day and listen to your body to see if you are getting this amount correct. For example, you should be maintaining weight if that is your aim, or, if your goal is to lose weight but your progress is stagnating, your portion sizes may be too large.

SUCCESS STARTS BEFORE YOU DO THE GROCERIESSuccess starts before you make a trip to the supermarket to do the groceries. Choose the recipes that you want to make, write down the ingredients on a shopping list and stick to them. Refrain from purchasing chips, soft drinks, cakes and lollies, so that you remove the temptation by not having them in the fridge or cupboard.

Shopping when hungry can also be your worst enemy and will tempt you to buy unhealthy food, so make sure you eat first!

Health is a state of complete

harmony of the body, mind

and spirit. When one is free

from physical disabilities

and mental distractions, the

gates of the soul open.

B.K.S. Iyengar

R E C I P E S : B R E A K F A S T S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E8

RECIPES

BREAKFAST

Chocolate Chia Breakfast Pudding with Berries (V) (GF) (P) 10

No Fuss Overnight Chia Pudding (V) (GF) (P) 10

Berry Chia Jam (V) (GF) (P) 11

Seeded Loaf (V) (P) 12

Lemon & Raspberry Breakfast Muffins (V) (GF) (P) 13

Zesty No-Bake Granola Bars (V) (GF) (P) 15

Mexican Spicy Bean Breakfast Tacos (V) (GF) 16

Power Green Smoothie (V) (GF) (P) 16

Buckwheat Breakfast Bowl (V) (GF) (P) 17

LUNCH

The Perfect Sensory Salad 19

Superfood Salad (V) (GF) 20

Lentil Salad with Mustard Dressing (V) (GF) 21

Mexican Spice Mix (V) (GF) (P) 21

Mushroom & Chestnut Soup (V, GF) 22

Wild Salmon Fillet with Crunchy Apple,

Fennel and Celery Salad (Gf) (P) 24

Zucchini Zoodles with Brazil Nut Pesto (V) (GF) (P) 25

Brazil Nut Pesto (V) (GF) (P) 25

Pumpkin & Ginger Soup (V) (GF) (P) 26

Thai Pumpkin Soup (V) (GF) (P) 27

Thai Red Curry Paste (V) (GF) (P) 29

Broccoli & Leek Soup (V) (GF) 30

DINNER

Tacos: The Essentials 32

• Home Made Tortillas (V) (P)

• Chunky Guacamole (V) (GF) (P)

• Rainbow Salad Mix (V) (GF) (P)

Tacos: The Fillings – 3 Ways 34

• Pulled Pork Tacos (GF) (P)

• Mexican Bean Tacos (V) (GF) (P)

• Shredded Chicken Tacos (GF) (P)

Soba Noodles with Chimichurri and Greens (V) (GF) (P) 36

Baked Fish with Fennel, Onion & Parsley (GF) (P) 37

Chicken/Lamb Meatballs with Fragrant Napolitana

on Zucchini Pasta (GF) (P) 38

Chicken San Choi Bau in Lettuce Cups (P) 39

SNACKS & TREATS

Spicy Nut Mix (V) (GF) (P) 41

Nut and Seed Butter (V) (GF) (P) 41

Classic Hummus (V) (GF) 42

Hummus 3 Ways 42

Smoky Kale Chips (V) (GF) (P) 42

Amaranth and Chocolate Mug Cake (V) (GF) (P) 43

Raw Chocolate Brownies (V) (GF) (P) 43

Chocolate Superfood Truffles (V) (GF) (P) 44

Zesty Coconut Truffles (V) (GF) (P) 45

R E C I P E S : B R E A K F A S T S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E 9

BREAKFAST

R E C I P E S : B R E A K F A S T S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E1 0

Ingredients

1 ½ cups almond milk (or milk of your choice)

1/3 cup chia seeds

1-2 tbsp pure maple syrup

1 tsp vanilla pure vanilla paste

Ingredients

2 cups unsweetened almond milk (or plant-based milk of choice)

1/4 cup raw cacao powder

1-2 tbsp pure maple syrup

1 scoop protein powder

1 tsp pure vanilla paste

6 tbsp chia seeds

½ cup unsweetened vanilla coconut yoghurt (or unsweetened yoghurt of choice)

1 cup mixed fresh raspberries and strawberries, mashed with a fork

1/3 - ½ cup gluten-free low-sugar granola of choice (preferably with nuts)

BREAKFAST

NO FUSS OVERNIGHT CHIA PARFAIT (V) (GF) (P)

CHOCOLATE CHIA BREAKFAST PUDDING WITH BERRIES (V) (GF) (P)

Directions

1. Whisk chia seeds, almond milk, vanilla and sweetner in container until they start to thicken.

2. Place in the fridge for 2-3 hours or overnight, until thickened and cold.

3. Give the mixture a good stir every once in a while to redistribute the chia seeds.

4. In the morning, serve in tumbler glass or jar layered with granola, fresh berries or chopped fruit.

Nutritional/serving informationServes: 2

Preparation time: 10 minutes + rest time

Calories per serve: 241

Kilojoules: 899

Protein: 10g

Recipe from The Well Nest

Directions

1. In a high speed blender or hand blender combine the milk, maple syrup, cacao powder, protein powder, vanilla, blend on high for 1 minute, until smooth.

2. Place the liquid in a mixing bowl and use a fork to combine with the chia seeds. Let sit for 30 minutes, stirring every 8-10 minutes to avoid the mixture from clumping.

3. Spoon roughly ½ cup of chia pudding into a large glass, layer it with coconut yoghurt, granola, mashed berries, and another ½ cup of chia pudding.

4. Enjoy immediately or refrigerate for up to 3 days.


Preparation time: 15 minutes + 30 minutes sitting time


Kilojoules: 2267

Protein: 23 g


R E C I P E S : B R E A K F A S T S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E 1 1

It’s not known as the most

important meal of the day

for nothing. Studies have

shown that starting the

day with breakfast has

plenty of health benefits:

it can help curb cravings,

keep you feeling full and

satisfied through the day,

and improve alertness,

concentration, memory and

mood.

Directions

1. Put the berries into a saucepan over a medium heat, stirring gently.

2. Add the honey and vanilla and stir until combined. Remove from the heat and transfer to a blender to blitz into a liquid.

3. In a medium jar, combine the berry mixture with the chia seeds and allow it to cool completely.

4. Once the “jam” has cooled to room temperature, transfer to the fridge for an hour to set.

5. Store in an airtight jar in the fridge for up to one week.

Ideal to use as a layer in your overnight

oats, or as an alternative to jam.

Nutritional/serving informationServes: 10 (1 tbs)

Prepration time: 15 minutes + cooling time


Kilojoules: 451

Protein: 4.6g


Ingredients

1.5 cups berries (if using frozen raspberries, allow them to defrost fi rst)

Up to 1 tbsp honey or rice malt syrup

½ tsp vanilla

1.5 tbsp chia seeds

BERRY CHIA JAM (V) (GF) (P)


Ingredients

1 ½ cup sunfl ower seeds

½ cup linseeds

1 ½ cup rolled oats

2 tbs chia seeds

4 tbs psyllium husks

1 tsp sea salt

1 tbs caraway seeds

Up to 1 tbs pure maple syrup

3 tbs coconut oil

½ kalamata olives, pitted & chopped

1 ½ cups water

SEEDED LOAF (V) (P)

Directions

1. In a large bowl combine the sunfl ower seeds, fl ax seeds, oats, chia seeds, psyllium husks, salt and caraway seeds. Stir well.

2. In a separate bowl, whisk the maple syrup, oil and 1 ½ cups of water.

3. Add the wet ingredients to the dry ingredients, mix well, then fold in the olives.

4. Mix until everything is completed soaked and becomes thick and sticky. If the dough is too thick, add 1 or 2 teaspoons of water.

5. Line the loaf tin with baking paper. Pour the mixutre into the tin, smooth the top, cover, and sit on the bench overnight.

6. When ready to bake, pre-heat oven to 180ºC.

7. Bake the loaf on the middle rack for 20 mins.

8. Remove the bread from loaf tin, turn upside down and place loaf directly on the oven rack and bake for another 40 minutes.

9. Allow to cool completely before slicing. The bread is ready when it sounds hollow when tapped.

Serving Suggestion: The loaf slices a lot

easier with a very sharp, smooth knife.

A great alternative to traditional bread. A

slice of this alongside some eggs, or topped

with avocado, or with your favourite soup,

will keep you going for longer.

Storage: Store bread, pre-sliced, in sealed

container in the fridge for up to 5 days or

longer in the freezer.

Nutritional/serving informationServes: 12 slices

Preparation time: 15 minutes + 1 hour baking + cooling time


Kilojoules: 928

Protein: 7g

Adapted from the Life Changing Loaf by My New

Roots


Ingredients

1¾ cups amaranth or buckwheat flour

1 tsp baking powder

½ tsp baking soda

½ tsp sea salt

1/3 cup melted coconut oil

1 scoop vanilla protein

Up to ½ cup honey or pure maple syrup or rice malt syrup

2 eggs (room temperature)

1 cup coconut yoghurt

½ cup unsweetened almond milk (or milk of your choice)

2 tsp vanilla bean paste

½ tsp lemon zest

1½ cups frozen raspberries

½ cup coconut flakes to sprinkle on top (optional)

LEMON & RASPBERRY BREAKFAST MUFFINS (V) (GF) (P)

Directions

1. Preheat the oven to 180ºC. Line a 12 hole muffin tray with muffin cups/liners.

2. In a large mixing bowl, combine the flour, baking powder, baking soda and salt. Blend well with a whisk.

3. In a medium mixing bowl, combine the oil and honey or maple syrup and beat together with a whisk.

4. Add the eggs and beat well, then add the yoghurt, almond milk, vanilla and lemon zest. Mix well.

5. Pour the wet ingredients into the dry and combine well.

6. Gently fold the raspberries into the batter. The mixture should be nice and thick - however, if it’s too thick add a little more milk.

7. Divide the batter evenly between the 12 muffin cups.

8. Sprinkle the tops of the muffins with the coconut flakes and bake for 22 -24 minutes, or until the muffins are golden on top and a toothpick inserted into a muffin comes out clean.

9. Place the muffin tin on a rack to cool before enjoying.

10. Storage: Leftover muffins can be stored, covered, at room temperature for 2 days, or in the refrigerator for up to 5 days. Freeze leftover muffins for up to 3 months.

Nutritional/serving informationServes: 12 muffins

Preparation time: 15 minutes + 24 minutes cooking + coooling time


Kilojoules: 878

Protein: 7g



START WHERE YOU ARE. USE WHAT YOU HAVE.

DO WHAT YOU CAN.ARTHUR ASHE


Ingredients

1 cup pecan pieces

1/3 cup pepitas

1¾ cups oats, blitzed in a food processor to break them up

1 tsp orange zest

½ tsp ground cinnamon

½ to ¾ teaspoon salt, to taste

1 cup creamy unsalted almond butter, packed

2 tbs - ½ cup honey or maple syrup or rice malt syrup

1½ tsp vanilla extract

ZESTY NO-BAKE GRANOLA BARS (V) (GF) (P)

Directions

1. Line a medium square baking tray with two pieces of overlapping baking paper, cut to fit neatly against the base and up the sides. Doing this will make it easier to slice the bars later.

2. Over medium heat, in a medium-sized pan, toast the pecans and pepitas until they are fragrant, golden and the pepitas start making little popping noises.

3. Transfer the toasted pecans and pepitas to a food processor and blitz for about 10 seconds, until the nuts are broken up.

4. In a mixing bowl, combine the contents of the food processor with the oats, orange zest, cinnamon and salt. Whisk to combine.

5. In a smaller mixing bowl, whisk together the almond butter, honey and vanilla extract until well blended.

6. Pour the liquid ingredients into the dry ingredients, and mix until everything is evenly combined and no dry oats remain. This will be a great arm workout in itself.

7. Transfer the mixture to the prepared square baker. Use your spoon to press the mixture evenly on the tray.

8. Cover the tray and refrigerate for at least one hour, or preferably overnight.

9. When you’re ready to slice, lift the bars out of the baker by grabbing both pieces of baking paper on opposite corners.

10. Use a sharp knife to slice the bars into 2.5cm strips, then slice them in half through the middle.

Storage: Bars keep well for a couple

of days at room temperature wrapped

individually in plastic wrap or baking

paper or stored individually wrapped in an

airtight container in the freezer.

Nutritional/serving informationServes: 12 bars

Preparation time: 20 minutes + refrigeration time


Kilojoules: 1460

Protein: 11g



Ingredients

200ml coconut water or almond milk

2 large kale leaves (stems removed)

1 handful of baby spinach

1 small frozen banana

1 scoop vanilla protein

1 tbs peanut or almond butter

1 tsp chia seeds

Ingredients

Mexican Spicy Bean Mix

2 cans black beans, rinsed and drained

1 tablespoon olive oil

1 tsp Mexican spice mix (recipe provided)

1 lime, halved

Salt and pepper, to taste

Tacos

4 corn tortillas

4 eggs, cooked your way

½ cup feta, crumbled

Small handful coriander, roughly chopped

4 radishes, sliced into very thin pieces

½ jalapeño, or any chilli seeds, with membranes removed, fi nely chopped

1 avocado, diced

To serve: hot sauce, such as tobacco or chollula

Lime wedges

MEXICAN SPICY BEAN BREAKFAST TACOS (V) (GF)

Directions

1. Prepare the spicy bean mix by heating a drizzle of olive oil in a medium pan over medium heat.

2. Add the onion and sauté until soft and translucent. Add the spice mix and stir. Add the beans and ¼ cup water and stir to combine.

3. Cover the pan, reduce heat, and let the beans simmer for about 10 minutes. If the beans seem dry at any point, add a little water.

4. Remove from heat, mash some of the beans with the back of a big spoon and cover the pan until you are ready to serve.

5. Cook the eggs your way, and set aside.

6. Warm the tortillas by placing them in a clean medium sized pan, over medium heat fl ipping until warmed through.

7. Assemble the tacos by placing one tortilla on a plate topped with black beans, eggs, chopped avocado.

Serving suggestion: Drizzle with lime and

hot sauce for extra kick.


Preparation time: 20 minutes


Kilojoules: 1221

Protein: 12g


POWER GREEN SMOOTHIE (V) (GF) (P)

Directions

1. Place all ingredients in a high speed blender and blend until smooth.

Tip: Kale can be substituted with more

baby spinach or chard instead.




Kilojoules: 1790

Protein: 31g


Great as a post-workout pick-me-up, or

quick breakfast on-the-run.


Ingredients

½ cup toasted buckwheat groats

½ cup milk of your choice

½ cup water

1 tsp vanilla

pinch cinnamon

½ cup fresh fruit

½ cup unsweetened granola

A drizzle of maple syrup to serve

BREAKFAST BUCKWHEAT BOWL (V) (GF) (P)

Directions

1. Combine buckwheat, milk, water, vanilla and cinnamon into a container and allow to soak overnight.

2. In the morning, add a little more milk and cook your porridge over low heat until it becomes thick and creamy.

3. Transfer to your favourite bowl, top with fresh fruit, crunchy granola and drizzle with a little honey or maple syrup.

Tip: You can add chia seeds for extra

protein and fibre before you soak the

buckwheat.


Peparation time: 10 minutes + overnight soaking


Kilojoules: 933

Protein: 7g


A twist on the traditional porridge, this

protein-packed bowl of goodness will

warm your belly and keep you satisfied for

longer.

Have a healthy breakfast

each morning. It sets up

your metabolism and you’re

more likely to make healthy

choices throughout the day!

R E C I P E S : L U N C H S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E1 8

LUNCH

R E C I P E S : L U N C H S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E 1 9

HOW TO MAKE THE PERFECT SENSORY SALAD5. Dress it - Never eat a naked salad. Add

a simple dressing of 1/4 cup olive oil, 1 tbs lemon juice, 1 tsp honey, salt and pepper to taste. Shake it up in a jar and drizzled as desired.

6. Add some crunch - Top with toasted nuts and seeds such as pepitas, sunflower seeds, sesame seeds, pine nuts, almonds to add more more protein, good fats and a satisfying crunch.

7. Add some punch - Power up your lunch with protein such as poached or grilled chicken, cannelloni beans, soft boiled egg, roast vegetables, quinoa or brown rice.

1. Pick your greens - Greens are packed with vitamins and minerals, and the darker and leafier the better. Choose from baby spinach, chard, kale, rocket, or mixed lettuce.

2. Turn up the colour - Humans are visual eaters so add some colour and antioxidants to your plate by shredding some carrot, beetroot, zucchini, apple, or red cabbage into the mix.

3. Make it sweet - Satisfy all your senses by adding a little sweetness to your salad like sweet potato, cherry tomatoes, corn kernels, pomegranate seeds, or berries.

4. Make it fragrant - Herbs are a must for every salad. Fresh mint, basil, coriander, chives, and parsley will add aromatic delight to your salad.

Packing in vitamins,

minerals and loads of fibre,

there’s no doubt salads are

good for you ... but when

you get creative, they can be

sweet, crunchy, colourful –

and delicious!


Ingredients

1 cup cooked quinoa or brown rice

1 medium carrot, fi nely chopped

1 cup cooked broccoli

½ Spanish onion, fi nely chopped

1/4 cup chopped fresh mint leaves

1/4 cup chopped fresh parsley

1/4 cup chopped fresh basil leaves

1/4 cup chopped fresh coriander leaves

1 cup fi nely chopped toasted pepitas

handful dried blueberries or goji berries

2 dollops of beetroot hummus (recipe provided in Snacks)

Dressing

2 tbs extra virgin olive oil

2 tbs cup fresh lemon juice

zest of one lemon

1 clove of crushed garlic

salt and pepper to taste

SUPERFOOD SALAD (V) (GF)Directions

1. Combine all ingredients. Toss through the dressing and enjoy!

Storage: Can be divided into jars for later,

but ensure you wait to add the dressing

until you are ready to eat it.




Kilojoules: 1451

Protein: 12g with quinoa


Let food be thy medicine

and medicine be thy food.

– Hippocrates, 460BC


Ingredients

1 tin green lentils, drained and rinsed.

1 tbs Dijon mustard

1 tbs coarse seeded mustard

Juice of ½ lemon

2 tbs white wine vinegar

1/4 cup extra virgin olive oil

pinch of coarse sea salt

1 small red onion, fi nely diced

1 cup halved cherry tomatoes

1/4 cup roughly chopped Italian parsley

Ingredients

1 tsp garlic powder

1 tsp onion powder

½ tsp oregano, dried

½ tsp black pepper

1 tsp chili powder

1 pinch cinnamon, ground

1 pinch cloves, ground

2 tsp paprika

½ tsp red pepper fl akes

½ tsp sea salt

1 ½ tsp cumin, ground

LENTIL SALAD WITH MUSTARD DRESSING(V) (GF)

MEXICAN SPICE MIX (V) (GF) (P)

Directions

1. In a small bowl whisk together the mustards, lemon, vinegar, olive oil and a large pinch of salt.

2. Add the vinaigrette to lentils, along with the onion, tomatoes and parsley.

3. Season the salad to taste with salt and more lemon or olive oil.

4. Allow to sit for at least ½ hour and serve at room temperature.

Serve cut in half, with a salad.




Kilojoules: 1702

Protein: 29g

Recipe from The Well Nest Directions

1. Mix all ingredients in a jar, shake it up and use as needed.

Nutritional InformationServes: 1 jar (approximately 9 teaspoons)



Kilojoules: 397

Protein: 3g


A handy mix keep in a jar for when you

need to add a little extra Mexican fl avour

to your meal or marinades.


Ingredients

1 tbs extra virgin olive oil

100g leek, trimmed and finely sliced

350g button mushrooms, roughly chopped

400g roasted chestnuts (leave some to serve)

5 cups chicken or vegetable stock

100g natural greek-style yoghurt to serve (approximately 1 tbs per serve)

MUSHROOM & CHESTNUT SOUP (V) (GF)Directions

1. Heat oil in large saucepan over medium heat. Add chopped leeks and sauté until soft.

2. Add mushrooms and cook for approximately 3 minutes or until soft.

3. Add stock and chestnuts and bring liquid to the boil.

4. Reduce heat, season to taste, and simmer uncovered for 30-35 minutes or until the chestnuts are soft and plump. Remove the mixture from heat and allow to cool slightly.

5. Using a food processor, blend the mixture until smooth.

6. To serve, simmer the soup until just hot. Divide the soup between 4 bowls, top with a dollop of yoghurt and toasted chestnuts.

Note: As the mixture will harden as it

cools, you can add a little extra water or

stock if necessary.




Kilojoules: 1857 kj

Protein: 18g

Adapted from Martha Stewart

“The wealth of ingredients

in a bowl of soup provides

a good balance of

carbohydrates, protein and

fats as well as the vitamins

and minerals required to

create energy and keep us

firing on all cylinders.” – Fiona

Kirk, Soup Can Make You Thin


EAT BETTER. FEEL BETTER.


Salmon is an excellent

source of omega-3 fatty

acids as well as high-

quality protein, vitamins

and minerals, including

potassium, selenium and

vitamin B12

Ingredients

Salmon

2 pieces of salmon, skin off

Salad:

1 green apple, fi nely sliced

1 fresh bulb of fennel, halved, fi nely sliced

2 celery stalks trimmed and sliced

Dressing

3 tbsp of coconut oil (melt coconut oil gently in a small pan if cold and set solid)

1 lime, juiced

½ tsp of lime zest

2 tbsp of fi nely chopped: lemongrass, chilli and coriander leaves and roots

½ tsp of grated ginger

1 crushed garlic clove

Pinch of coarse sea salt and cracked black pepper to taste

WILD SALMON FILLET WITH CRUNCHY APPLE, FENNEL AND CELERY SALAD (GF) (P)

Directions

1. Salmon: Season with salt and pepper and pan-fry in coconut oil.

2. Salad: Place all ingredients in bowl and toss salad through.

3. Coconut oil & lime juice dressing: Place all ingredients in a jar and shake well until emulsifi ed. Add more oil, juice or seasoning to your liking.

4. Combine salad and dressing in a bowl and toss. Place salmon on a plate and add a generous serving of salad.

Nutritional/serving information (minus dressing)Serves: 2



Kilojoules: 2397

Protein: 35g



Ingredients

½ cup brazil nut pesto (recipe follows)

2 zucchini

½ punnet of cherry tomatoes halved

2 tbs capers

Fresh lemon wedges to serve

Ingredients

¾ cup raw Brazil nuts

2 garlic cloves

2 cups of baby spinach packed

200 mL extra virgin olive oil (Spanish olive oil, if possible)

60 mL freshly squeezed lemon juice

Salt & pepper to taste

ZUCCHINI ZOODLES WITH BRAZIL NUT PESTO (V) (GF) (P)

BRAZIL NUT PESTO (V) (GF) (P)

Directions

1. Use a spiraliser to create zucchini noodles. Alternatively, use a vegetable peeler to shave ribbons of zucchini.

2. In a large bowl, combine the pesto, capers and cherry tomatoes until well coated.

3. Divide into two bowls and drizzle with lemon juice before serving.

Serving suggestion: Add shredded chicken

for more protein.

Note: kj for additions have not been

included.




Kilojoules: 1681

Protein: 8g


Directions

1. Place all ingredients into blender and blend to desired consistency.

Note: Adding more nuts will make the

pesto thicker and creamier. To thin out the

texture, simply add a little more oil and

lemon juice

Note: kj for additions, such as more nuts,

have not been included.

Nutritional/serving informationServes: roughly 15 tablespoons


Calories per serve: 145 per tbs

Kilojoules: 606

Protein: 2g


As an outstanding source of manganese and vitamin C,

zucchini is also an excellent source of dietary fibre that will

keep your body in shape for the long run. It also contains

vitamin A, magnesium, folate, potassium, copper and

phosphorus.


Ingredients

500g pumpkin peeled and chopped

1 medium onion or 2 leeks, peeled and roughly chopped

1 clove garlic, peeled and crushed

3 tbsp coconut oil

1 tbsp freshly grated ginger root

2 cups of chicken or vegetable stock

Sea salt

1 tsp lemon zest

PUMPKIN & GINGER SOUP (V) (GF) (P)Directions

1. Heat the coconut oil in a saucepan. Add the onions and pumpkin and cook for several minutes, stirring from time to time. Do not brown the vegetables.

2. Then add the garlic and ginger and cook for a further minute.

3. Add the stock and lemon to the pan. Half cover the pan with its lid, and simmer gently for 20 minutes until the pumpkin are tender.

4. Cool slightly, then transfer to a food processor and blitz until smooth.

Serving suggestion: Serve with a slice of

toasted seeded bread (recipe in Breakfast

section) and a dollop of hummus.

Note: Note: kj for additions have not been

included.

Enjoy with a piece of toasted seeded

bread (recipe in Breakfast section)




Kilojoules: 1857 kj

Protein: 5g


Ginger has a long history of

use for relieving digestive

problems such as nausea,

loss of appetite, motion

sickness and pain.


Ingredients

1kg butternut pumpkin, peeled, cut into 1.5cm pieces

2 tbsp of Red Thai Curry Paste (recipe follows)

270ml can coconut cream

1/4 cup roughly chopped fresh coriander leaves

THAI PUMPKIN SOUP (V) (GF) (P)Directions

1. Heat a large saucepan over medium heat. Add pumpkin and curry paste.

2. Cook, stirring, for 1 to 2 minutes or until mixture starts to stick to bottom of pan. Add coconut cream. Cook, stirring, for 1 minute.

3. Add 2 cups cold water. Bring to the boil. Reduce heat to low. Simmer, covered, for 20 minutes or until pumpkin has softened. Set aside for 5 minutes.

4. Blend or process soup in batches until smooth. Season with salt and pepper. Top with coriander.

Serving suggestion: Serve with a slice of

toasted seeded bread (recipe in Breakfast

section) and a dollop of hummus.


included.




Kilojoules: 1857 kj

Protein: 5g



WHEN YOU ARE ENTHUSIASTIC ABOUT WHAT YOU DO, YOU FEEL THIS POSITIVE ENERGY. IT’S VERY SIMPLE.PAULO COELHO

R E C I P E S : D I N N E R S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E 2 9

Ingredients

2 tbs coriander seeds

8 long red chillies, roughly chopped

4 cm cube ginger, peeled

2 tbs ground paprika

8 garlic cloves

zest and juice of 4 limes

4 stalks fresh lemongrass, white part only, roughly chopped

100g peanut oil

THAI RED CURRY PASTE (V) (GF) (P)Directions

1. Using a high speed food processor, add all ingredients, except oil, and chop until a paste-like consistency is achieved. Scrape down the sides of bowl and blitz as required.

2. On a lower speed, slowly add the oil allowing it to trickle through, until it is just mixed.

3. Storage tip: Use immediately or place into a jar and refrigerate for up to 2-3 weeks.

4. Divide mixture into ice cube trays and freeze for ready-to-use portions.


included.

Nutritional/serving informationServes 10


Calories: 119

Kilojoules: 497

Protein: 1g



Ingredients

1 large leek, chopped (white part only)

2 cloves garlic, minced

1 large potato, chopped

2 cups vegetable or chicken stock

1 whole broccoli, roughly chopped

1 tbsp coconut oil

BROCCOLI & LEEK SOUP (V) (GF) Directions

1. In a medium pan, saute leek and garlic over medium heat in a little coconut oil.

2. Add broccoli, potatoes and stock and bring to the boil.

3. Reduce heat and simmer for 20 minutes.

4. Transfer to high speed blender and process until completely smooth. Note: this recipe is not suitable for Nutribullets until completely cooled, as there is nowhere for the steam to go, which will cause an explosion.

Serving suggestion: Serve with a dollop of

hummus or crunchy, fresh croutons or a

piece of seeded bread (recipe in Breakfast

section).

Note: Note: kj for additions have not been

included.




Kilojoules: 519

Protein: 4g


Don’t think about what

can happen in a month.

Don’t think about what can

happen in a year.

Focus on the 24 hours in

front of you and do what

you can to get closer to

where you want to be.


DINNER

R E C I P E S : D I N N E R S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E3 2

Ingredients

100g buckwheat/amaranth or wholemeal fl our

1 tbs cornfl our

200ml water

1 tbs olive oil or coconut oil

pinch cumin

pinch fi ne sea salt

Ingredients

2 tbsp fresh lime juice

1 large avocado, cut in small dice

½ cup chopped coriander

1 tbsp olive oil

salt and pepper to taste

TACOS: THE ESSENTIALS

CHUNKY GUACAMOLE (V) (GF) (P)

HOME MADE TORTILLAS (V) (P)Directions

1. Pour water and oil and fl our into a bowl, and whisk until combined.

2. Add in the cornfl our, cumin and seasoning and whisk until the mixture resembles batter. You can adjust by adding a little more fl our or water if necessary.

3. Slightly oil a medium pan with coconut or olive oil, and pour a little of the tortilla mixture, moving the pan to allow it to spread and form a circle.

4. Cook for 1 minute and fl ip over with a spatula to cook the other side for a few more seconds.

5. Allow to cool and stack with sheets of paper towels between each tortilla to prevent them from sticking.

Nutritional/serving informationServes: 8 tortillas (2 per serve)



Kilojoules: 238

Protein: 2g


Directions

1. Roughly combine all the ingredients in a bowl and gently toss together. Allow to sit for 15 to 30 minutes before serving. Spoon onto tacos as desired.




Kilojoules: 502

Protein: 5g


DINNER


Ingredients

1/4 small red cabbage

1/4 small green cabbage

½ carrot, shredded

zest of 1 lemon

1/4 cup lemon juice

1/4 cup olive oil

1 tsp pure maple syrup (optional)

1 tsp salt

1/4 teaspoon black pepper

TACOS: THE ESSENTIALS

RAINBOW SALAD MIX (V) (GF) (P)Directions

1. You can cheat here and buy the prepackaged raw slaw mix from the supermarket, but if you have time, make this recipe from scratch.

2. Remove the outer leaves from the cabbage and cut out the core. Thinly slice the cabbage into medium size strips.

3. Add to a bowl with the shredded carrot, lemon zest, lemon juice, olive oil, honey, salt and black pepper.

4. Toss to combine.




Kilojoules: 640

Protein: 1g



Ingredients

1 kg pork shoulder

1 brown onion, roughly chopped

4 cloves of garlic, roughly chopped

olive oil

Smoky Spice Mix

2 tbs ground cumin

2 tbs smoked paprika

2 tbs maple syrup

1 tsp cayenne pepper

1 tsp fi ne sea salt

1 tsp freshly ground black pepper

1 tsp dried oregano

TACOS: THE FILLINGS – 3 WAYS

PULLED PORK (GF) (P)Directions

1. Combine spice mix ingredients in a bowl and rub all over the pork shoulder. Wrap in cling wrap and refrigerate for 4 hours or overnight.

2. When ready to cook, remove pork from cling wrap, heat olive oil in large pan over a medium heat and brown pork on all sides.

3. Place pork in slow cooker with chopped onion and garlic and cook on low temperature for 8-12hrs until the meat is falling apart.

4. Remove pork from slow cooker and transfer to a serving plate. Using two forks, pull the meat apart until it all looks shredded.

5. Fill your home made tortillas with pulled pork, topped with rainbow salad and guacamole.

Nutritional/serving informationPreparation time: 10 minutes + 8 to 12 hours cooking

Serves: 4


Kilojoules: 1502

Protein: 30g



Ingredients

1 can kidney beans

½ red capsicum, seeded and diced

1 can chopped tomatoes

100g green beans, roughly chopped

1 zucchini roughly chopped

1 carrot roughly chopped

1 brown onion, chopped

3 cloves garlic, crushed

2 tsp Mexican spice mix (see recipe)

fi ne sea salt and pepper

1 tbs chopped fresh coriander leaves

1 tbs olive oil

Ingredients

Chicken breast strips or roast chicken

Mexican spice mix

TACOS: THE FILLINGS – 3 WAYS

MEXICAN BEAN MIX (V) (GF) (P) SHREDDED CHICKEN (GF) (P)Directions

1. In a medium pan sauté onion and garlic in a little olive oil until fragrant and translucent. Add carrot, green beans, red capsicum, and zucchini and cook until the vegetables start to soften.

2. Add tinned tomatoes, Mexican spice mix and kidney beans; bring to the boil.

3. Reduce heat and simmer for 5 minutes. Allow to cool slightly.

Serving suggestion: Serve as a vegetarian taco

fi lling, or with some caulifl ower or brown rice

as a main meal. Season with freshly squeezed

lime juice and coriander leaves.

Note: kj for additions of rice or caulifl ower

have not been included.




Kilojoules: 594

Protein: 10g


Directions

1. You can cheat a little and use roast chook for this or coat 200 g of chicken breast strips in the Mexican spice mix and grill.


Preparation time: 5 to 15 minutes


Kilojoules: 694

Protein: 31g



Ingredients

250 g packet of soba noodles

1 handful parsley, fresh

1 handful oregano, fresh

1 sprig of thyme, leaves pulled

1 lemon, juiced

1 small green chilli, seeded

olive oil

salt and pepper

1 small onion, chopped

1 garlic clove, chopped

100 g snow peas, sliced lengthwise

1 bunch kale, stemmed and roughly chopped

1 cup roughly chopped broccoli

SOBA NOODLES WITH CHIMICHURRI AND GREENS (V) (GF) (P)Directions

1. Cook soba according to package instructions (usually boil until tender), rinse, drizzle with a tiny bit of olive oil (so it doesn’t stick) and set aside.

2. To make the chimichurri, place parsley, oregano, thyme, lemon juice, and chilli into a blender or food processor and pulse until everything is chopped. Drizzle in a little of the olive oil and pulse again, repeating the drizzle and pulse process until the mixture forms a paste. Season with salt and pepper and set aside.

3. In a medium skillet, sauté the onion and garlic in a little olive oil. Add the greens, season to taste and sauté until the vegetables slightly soften.

4. Toss the noodles and greens through the chimichurri and serve.




Kilojoules: 1410

Protein: 4g



Ingredients

1 large white fi sh cleaned, scaled, gutted or 2-4 small fi sh

1 medium onion, halved, sliced

1 medium fresh fennel bulb, halved, sliced

2 tbsp of coconut oil

1 tbsp olive oil

1 clove of garlic, sliced

1 tsp fi ne sea salt

½ tsp cracked black pepper

1 lemon halved

½ cup of fresh parsley leaves, chopped

1 tsp of lemon zest

BAKED FISH WITH FENNEL, ONION & PARSLEY (GF) (P)

Directions

1. Preheat oven to 200°C.

2. Rub lemon over your fi sh, stuff cavity with coconut oil, parsley and zest and sprinkle with fresh sea salt and cracked black pepper.

3. Lay fi sh on a bed of well seasoned, fi nely sliced onions and fresh fennel. Drizzle with olive oil.

4. Cover with foil and place in the oven, reducing temperature to 120°C and baking until fi sh meat is falling off the bone. The cooking time will vary depending on the size of the fi sh - approximately 20-30 minutes.


Preparation time: 10 minutes + 30 minutes cooking


Kilojoules: 1368

Protein: 6g


Good food

is a celebration

of life


Ingredients

2 zucchini

250g chicken or lamb mince

2 tbs oregano, chopped

3 tbs thyme, chopped

1 red onion, finely chopped

2 garlic cloves crushed

50g quinoa crumbs

1 egg, lightly beaten

1 tin diced tomato

Parmesan to serve (optional)

CHICKEN OR LAMB MEATBALLS WITH FRAGRANT NAPOLITANA SAUCE ON ZUCCHINI PASTA (GF) (P)

Directions

Meatballs

1. Place the mince, 1 tbs oregano, 1 ½ tbs thyme, ½ onion, 1 garlic clove, quinoa crumbs and the egg in mixing bowl.

2. Mix together by hand, and season well with salt and pepper. Roll into 2.5 cm balls.

3. Heat some olive oil in a large pan over medium heat.

4. Add the meatballs to the pan carefully. Cook for 5 minutes, turning them around so that they brown on all sides and hold together. Set aside.

Sauce

5. Heat some olive oil in a pan over medium heat.

6. Add the remaining garlic, onion, thyme and oregano to the pan and sauté for 3 minutes.

7. Add the tomatoes and bring to a simmer. Add the cooked meatballs to the sauce and cook for a further 10-15 minutes.

Pasta

8. While the sauce is cooking, spiralize the zucchini, or use a vegetable peeler to create ribbons.

9. To serve: divide the zucchini between bowls, then spoon the meatballs and tomato sauce, top with parmesan if desired and enjoy!




Kilojoules: 1594

Protein: 34g



Ingredients

2 tbs coconut oil

1 bunch spring onion, chopped

2 garlic cloves, crushed

250g chicken mince

1 tbs oyster sauce

1 tbs tamari sauce

cos lettuce leaves, washed and separated

½ cup bean sprouts

1/4 cup coriander, fi nely chopped

½ chilli, seeded and fi nely chopped.

CHICKEN SAN CHOI BAU (P)Directions

1. Heat the coconut oil in a large frying pan over medium-high heat. Add the spring onion, garlic, chilli and sauté for 1-3 minutes.

2. Add the chicken mince and cook for 5 minutes. Using a wooden spoon to break up the mince, cook until the chicken is cooked through evenly and the liquid begins to evaporate.

3. Once the chicken mix is fairly dry, add the oyster sauce, and tamari sauce. Cook for a further 5 minutes, stirring frequently until the chicken mixture is glossy and heated through.

4. To serve: serve spoonfuls of the chicken mixture into the lettuce leaf cups. Top with fresh bean sprouts and coriander, and wrap your san choi bau mix into parcels and tuck in.




Kilojoules: 1615

Protein: 31g


Your diet is a bank account.

Good food choices are good

investments.

Bethany Frankel

R E C I P E S : S N A C K S S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E4 0

SNACKS & TREATS

R E C I P E S : S N A C K S S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E 4 1

Ingredients

½ cup raw almonds

½ cup raw walnuts

½ cup raw brazil nuts

½ cup raw cashews

1/4 cup raw pepitas

1 tsp cinnamon

¾ tsp cayenne pepper

½ tsp cumin

1/4 tsp ground ginger

1/4 tsp cloves

2 tbsp rice malt syrup

1 ½ tsp sea salt

1 ½ tbsp coconut oil, melted

2 tbsp rosemary, fi nely chopped

SPICY NUT MIX (V) (GF) (P)Moreish and delectable, this is no ordinary

nut mix. The perfect balance of salty and

sweet, with just a hint of chilli, this is a

party favourite.

Directions

1. Preheat oven to 180°C, and line a large tray with baking paper.

2. Spread nuts out on the baking tray and roast for 10 minutes, or until just golden.

3. Over low heat, gently heat the coconut oil and maple syrup, stirring well.

4. Add the spices, salt and rosemary.

5. Stir in the toasted nuts, ensuring all the nuts are evenly coated.

6. Allow to cool completely.

7. Break up any large clusters and store in an airtight jar.




Kilojoules per serve: 1271

Protein: 7g


Ingredients

1 cup cashews

1 cup almonds

1 cup brazil nuts

1 cup sunfl ower seeds

2-3 large pinches fi ne sea salt

NUT & SEED BUTTER (V) (GF) (P)

Directions

1. Roast the nuts together with the salt at 150°C for about 10-12 minutes.

2. Transfer the roasted nuts/seeds to a food processor. Run it on high speed for 10-20 minutes (depending on the strength of the food processor).

3. Stop and scrape down the sides a few times. It will have a fi ne powder texture at fi rst but just be patient and let the food processor do its magic.

4. The nut butter is ready when it is all smooth, creamy and runny. Taste and add more salt if needed.

5. If you prefer it a bit crunchy, you can add some chopped nuts at this point.

Storage: Transfer to clean glass jars. Lasts for a few weeks in the fridge.

Nutritional/serving informationServes: 27 (1 tbs serves)

Preparation time:: 20 to 30 minutes



Protein: 3g


R E C I P E S : S N A C K S S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E4 2

Ingredients

400g chickpeas - cooked or tinned, drained and rinsed

juice of 1 lemon

1 tbs tahini

1 tbs good quality extra virgin olive oil

1 tsp ground cumin

1-2 cloves of garlic

Himalayan salt to taste

Smoked paprika, Dukkah or sesame seeds to sprinkle on top

CLASSIC HUMMUS (V) (GF)Directions

1. Place all ingredients in a high speed blender of food processor and blend until smooth. If the mixture is too dry add a little water until you reach your desired consistency.

2. Transfer to an airtight container, dust with smoked paprika and add to everything!


Preparation time:: 10 mins



Protein: 3g


Hummus is rich in protein, and can help fight hunger

cravings and balance blood sugar levels. The iron content

in hummus helps boost your energy, which could make you

more motivated to exercise.

Ingredients

1 medium bunch of kale, washed, de-stemmed and torn into rough pieces

2 tsp smoked paprika

Sprinkling of sea salt

1 tbs coconut oil

SMOKY KALE CHIPS (V) (GF) (P)

Directions

1. Pre-heat oven to 150ºC.

2. Place torn kale leaves into a large bowl

3. Drizzle with coconut oil and sprinkle with paprika

4. Massage through and spread over large baking tray.

5. Bake for 10 mins.

6. Turn chips over and bake again for a further 10 mins or until crisp.

7. Share and enjoy.


Preparation time:: 20 mins



Protein: 6g


HUMMUS 3 WAYSUse 450g of cooked or canned beetroot, pumpkin or roast capsicum to change the fl avour and colour of your hummus.

M E A L P L A N N I N G S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E 4 3

Ingredients

100g walnuts

100g almonds

80g cacao powder

pinch sea salt

350g medjool dates

20g almond butter

¼ cacao nibs for topping

Ingredients

1/3 cup amaranth fl our

1 tbs raw cacao (plus extra for dusting)

1 tbs rice malt syrup

1 egg, lightly beaten

2 tbs milk of your choice

1 tbs coconut oil

½ tsp vanilla bean paste

tsp baking powder

1/4 tsp bicarb soda

RAW CHOCOLATE BROWNIES (V) (GF) (P)AMARANTH + CHOCOLATE MUG CAKE (V) (GF) (P)

Directions

1. In the food processor, process the nuts until they turn into a fl our texture. Be sure not to over process as this can make the walnuts too oily.

2. Add cacao powder and salt and process again to combine.

3. Add medjool dates and almond butter, process until the mixture starts to stick together.

4. Line a small pan or container with baking paper, and press the brownie mixture into the pan.

5. Sprinkle then press cacao nibs on top.

6. Cover, and freeze for a few hours to harden and set.

7. Store in the freezer, and serve at room temperature.


Preparation time: 10 mins



Protein: 6g


Directions

1. Mix all ingredients in a mug and microwave on high for 90 seconds. Check if the cake is cooked through by inserting a skewer, if it comes out runny then cook for a further 30 seconds.

Nutritional/serving informationServes: 1 (you can share this to cut calories)

Preparation time:: 3 minutes



Protein: 6g


M E A L P L A N N I N G S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E4 4

Ingredients

155g almonds

100g walnuts

200g pitted dates

60g goji berries

1 scoop vegan protein

2 tbs chia seeds

3 tbs coconut oil (warmed if not liquid)

3 tbs cacao powder

½ tsp cinnamon

Desiccated coconut for rolling

CHOCOLATE SUPERFOOD TRUFFLES (V) (GF) (P)Directions

1. In a food processor or high speed blender, mill the nuts and seeds to a breadcrumb like mixture before adding wet ingredients.

2. Add remaining ingredients and blend until the mixture holds together well.

3. If the mixture is too dry add 1 tbs of coconut oil or water at a time

4. If the mixture is too wet, add some more protein powder or desiccated coconut

5. Roll mixture into 2.5cm balls, this should make approximately 25 balls.

6. Roll in fine desiccated coconut. Store in the freezer for up to 3 months.





Protein: 5g


Recent research has found

that the benefits of eating

chocolate may include

lowering cholesterol levels,

preventing cognitive decline

and reducing the risk of

cardiovascular problems.

M E A L P L A N N I N G S T U D I O P I L A T E S I N T E R N A T I O N A L R E C I P E G U I D E 4 5

Ingredients

250g cashews

2 cups desiccated coconut (plus extra for rolling)

1 scoop vanilla vegan protein

300g pitted medjool dates

2 tbs coconut oil melted

zest and juice of 1 lemon

ZESTY COCONUT TRUFFLES (V) (GF) (P)Directions

1. In a food processor or high speed blender, mill the cashews and coconut to a breadcrumb like mixture before adding wet ingredients.

2. Add remaining ingredients and blend until the mixture holds together well.

3. If the mixture is too dry add 1 tbs of coconut oil or water at a time

4. If the mixture is too wet, add some more protein powder or desiccated coconut

5. Roll mixture into 2.5cm balls should make approximately 25 balls.

6. Roll in fine desiccated coconut. Store in the freezer for up to 3 months.





Protein: 3g


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