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The Fitness Zone

Healthy and Simple Student Dinner
July 7, 2015

Many of us have busy lifestyles that comprise of intense work schedules and other commitments. Because of this, finding a healthy balance can sometimes seem complicated, and even unattainable.

Squeezing in the time to maintain a workout routine or preparing a healthy dinner can often seem daunting. Celebrity Personal Trainer and current nutrition coach student, Cameron Byrnes, shows us that preparing a healthy meal doesn’t have to be time consuming.

Here are some of Cam’s favourite recipes that are simple to make, but also full of the nutrients you need.

Many of us have busy lifestyles that comprise of intense work schedules and other commitments. Because of this, finding a healthy balance can sometimes seem complicated, and even unattainable.

Squeezing in the time to maintain a workout routine or preparing a healthy dinner can often seem daunting. Celebrity Personal Trainer and current nutrition coach student, Cameron Byrnes, shows us that preparing a healthy meal doesn’t have to be time consuming.

Here are some of Cam’s favourite recipes that are simple to make, but also full of the nutrients you need.

15 minute salmon & veggies

Ingredients

  • 100 grams salmon fillet

  • 1 lemon sliced, sprig rosemary, clove garlic,

  • 1 tbsp olive oil

  • 1 bag steamed fresh veggies

Instructions

  • Preheat oven to 180 degrees.

  • Line baking dish with baking paper, ensure you have enough to fold over.

  • Drizzle oil on base and place salmon fillet on paper.

  • Place garlic and lemon on the fillet.

  • Place rosemary sprig on top.

  • Season to taste.

  • Fold over the paper, leaving a little room for air.

  • Bake for 12-15 minutes or until cooked (leaving it a bit pink in the middle).

  • Remove from oven and let rest whilst you cook the steamed fresh veggies.

  • Place salmon fillet on plate and serve with your veggies.

Nutritional Information

  • Kilojoules: 1850

  • Calories: 442

  • Omega-3 fat: 1564 mg

  • Protein: 24.6g

According to Shivaun Conn, a nutrition expert at the Australian Institute of Fitness, the simple salmon and veggies is high in nutritional value. Atlantic salmon is an excellent source of quality protein, vitamins and minerals, and is one of the best sources of the essential polyunsaturated fatty acid omega 3 (EPA+DHA) which is known, among other things, to reduce inflammation in the body. Omega 3’s are also protective against heart disease, while contributing to healthy brain function. This meal meets all basic nutritional demands and is perfect for people looking to manage their weight.

Here are some other great recipes that are budget-friendly for students, but still pack a punch in flavour and value. You don’t need to head to your favourite take-away joint to get a cheap and easy meal. Prepare them at home cheaply instead, and ensure you fill up, recharge and stick to your fitness and health goals.

Overnight chia pudding

Ingredients

  • ¼ cup chia seeds

  • 1 cup of milk (can be normal milk or if you prefer, you can use soy or almond milk)

  • ½ tablespoon of honey

  • 1 teaspoon of vanilla essence

  • Cut fresh fruit (you can choose your favourites. Banana works well, or you may also use frozen berries instead)

Instructions

  • Place the chia seeds, milk, honey and vanilla essence into a mason jar or sealable container.

  • Mix all of the ingredients well, then store the mixture in the fridge last thing at night.

  • When you wake in the morning, you’ll have yourself a delicious breakfast pudding.

  • Top your pudding with fruits that you love.

  • If you want something a little different, you can add cocoa powder to have a chocolate pudding instead.

Cauliflower pizza base

Ingredients

  • One cauliflower

  • Oregano

  • Mozzarella

  • Garlic

  • Salt

  • Pepper

Instructions

  • Grate your cauliflower completely. If you prefer, you can also purchase cauliflower ‘cous cous’ from some food stores.

  • Place the grated cauliflower in a microwavable bowl, cover and microwave for four minutes.

  • Allow the cauliflower to cool. Then, place the cauliflower on a tea towel and squeeze out all of the excess moisture.

  • Place the cauliflower back into your bowl and add in oregano, garlic, salt and pepper to taste. Mix well.

  • Add mozzarella to the mixture to form a paste.

  • Preheat the oven to 200℃ and place your mixture onto a prepared baking dish with greaseproof paper.

  • Shape your mixture into your desired shape, which would normally be round for a round pizza. You can experiment and create a square or rectangular pizza base if you desire.

  • Bake until golden brown. Then, add your desired toppings. Healthy toppings include vegetables such as capsicum, onion, tomato and baby spinach. Choose toppings you enjoy and add them to your base.

  • Bake the pizza for another 5-10 minutes until toppings are cooked.

Gluten free peanut butter cookies

Ingredients

  • 1 cup of peanut butter

  • 1 cup white sugar

  • 1 egg

  • 1 teaspoon baking soda

Instructions

  • Preheat oven to 160℃.

  • In a bowl, mix all ingredients together until well blended.

  • Roll the mixture into small tablespoon amounts and shape into a ball. Place the balls onto a baking tray with greaseproof paper.

  • Bake them for 8 minutes in the preheated oven.

  • Transfer the cookies to wire racks until they are cooled completely.

  • Peanut butter has high levels of Vitamins A, E, folic acid, calcium, magnesium, zinc, fibre and iron, but it is high in fat, so be sure to eat these in moderation.

Microwave “baked” apples

Ingredients

  • 2 medium baking apples such as Granny Smith

  • 2 teaspoons of brown sugar

  • 1 teaspoon of cinnamon

  • 2 tablespoons of raisins or dried cranberries

  • 2 teaspoons of margarine or butter

Instructions

  • Core the apples, leaving the bottoms intact.

  • Place them into a microwave safe dish.

  • Mix together the brown sugar, cinnamon and raisins. Spoon the mixture into the apples.

  • Top with your butter or margarine.

  • Cover with cling film and microwave on high for 5 to 7 minutes, or until the apples are tender.

  • Let the apples cool to slightly before eating.
This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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