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May 16, 2019

Written by Shannon Lavery, Accredited Practising Dietitian

One-tray bake recipes are perfect for those short on time, especially in the evenings, and are looking for a quick and easy dinner solution to satisfy the whole family that won’t compromise their health. They provide maximum nutrition, with minimal prep time or dirty dishes. Plus, you can use almost any vegetable you have in the fridge.

Our One-Tray Mediterranean Vegetable Bake is super high in fibre which will help keep you feeling fuller for longer with each serve contains more than 6 serves of vegetables! Making it a very easy way to achieve the recommended goal of at least 5 serves of vegetables each day.

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One-Tray Mediterranean Bake Recipe:

Serves 4

Prep time:

10 minutes

Cooking time:

Approximately 1 hour

INGREDIENTS:
  • 2 x 400g can diced tomatoes
  • 3-4 cloves garlic, crushed
  • 1 x 400g can brown lentils, drained & rinsed
  • 1 large eggplant, sliced 1cm thick
  • 4 small potatoes, sliced 1cm thick
  • 1 large zucchini, sliced 1cm thick
  • 1 small red capsicum, sliced 1cm thick
  • 12 kalamata olives
  • 1 tsp dried oregano
  • 50g reduced fat feta, crumbled
  • ½ cup mozzarella
  • Chilli flakes, to serve (optional)
  • Black pepper, to serve (optional)
METHOD:
  1. In a large baking tray, mix together 1 can diced tomatoes (400g), garlic and lentils. Spread evenly over the base of the tray.
  2. Layer with eggplant, potato, zucchini and capsicum. Top with the second can of diced tomatoes (400g), sprinkle with oregano and scatter with olives. Bake in a pre-heated oven at 175ᵒC for 40 minutes.
  3. Top with feta and mozzarella and bake a further 15-20 minutes.
  4. Serve with chilli flakes and cracked pepper if desired.

Enjoy and if you post it, be sure to tag our socials in your culinary creations so we can see!


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May 7, 2019

Swimming is a fantastic form of exercise as it gives every muscle in your body a workout and you can choose to make it an endurance or sprint training. If you are new to swimming, eating properly and at the right times can help you develop your strength and cardio fitness. It is important to fuel your body the correct way for training for optimal performance.

Now, nobody is the same, everyone will have a different level of comfort regarding eating around swimming, so it is important to trial what works for you. In general, a good rule to follow is allowing 2-4 hours before your swim, after eating a larger meal but 30 minutes – two hours for a smaller snack.

BEFORE

1) Whole grain pasta contains a great substance of carbohydrates and should be enough to give you the boost of energy you need before swimming. Mix some of your favourite vegetables or meat with your pasta to get those extra vitamins and proteins!

2) Bananas are an awesome source of potassium! Plus, they taste so good as well as giving you the boost of energy you need before swimming. Grab a banana on the way to the pool and see the benefits during your swim session.

AFTER

3) Lean chicken is a good way to get protein without eating all of the saturated fats that are usually in meats. A good idea is to make a salad topped with lean chicken or simply eat the chicken with some brown rice to add whole grains to your meal! Yum!

4) Everybody loves some nice, creamy yoghurt with fruit and nuts. Yoghurt provides a lot of protein, but be sure to look out for those added sugars that make them so sweet. Try opting for some Greek yoghurt or other low-fat, unsweetened products that will give you that essential protein.

5) If you only have time for a simple snack after swimming, you might like the idea of grabbing some protein bars that you can eat on the go!

We hope you enjoyed some of our tips! See you in the pool!