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15/Sep/2017

Try this simple yet versatile, nutritious turkey meatballs which are perfect for meals and snacks. Amanda McCredie, our dietician and mother of 2 often makes these for her children, and enjoys them herself!

They are a high-protein meal or snack and a really tasty way to ‘hide’ extra nourishment in the form of vegetables.  They can be pre-prepared, frozen and leftovers are fabulous for school lunch boxes too.

Ingredients
500 grams of turkey mince (you can substitute chicken mince)
1 clove of garlic, finely chopped or crushed
1 small red onion, peeled and finely diced
2 tablespoons of fresh mint or parsley leaves, finely diced
1 carrot, finely grated
1 small zucchini, finely grated
1 egg, lightly beaten
Zest of one lemon
¼ cup of fresh breadcrumbs (see below for gluten-free)
100 grams of feta cheese, crumbled or cubed (see below for dairy free)
Salt and pepper to taste

Method

  1. Preheat your oven to 18o℃.
  2. In a large mixing bowl or food processor, simply mix all of the ingredients together until they are combined well.
  3. With damp hands, roll small balls and place on a baking tray lined with baking paper.
  4. Bake for 20-30 minutes or until cooked through and browning on top. Serve warm or cold.
  5. I love these for the kids lunch box; either with a salad or  vegetable sticks or as a wrap or fresh spring roll filler.
  6. Alternatively, you could add a lovely tomato puree and serve over pasta – spaghetti and meatballs!

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10/Aug/2017

Amanda McCredie, our Registered Dietician/Sports Dietician has kindly shared some of her favourite go-to recipes. As you may know, oats are incredibly nutritious. They are a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies have shown oats have many health benefits too, including assisting weight loss, lowering blood sugar levels and reducing the risk of heart disease. They are also DELICIOUS!

This handy oats recipe not only contains natural and hearty ingredients making you fuller for longer,  it is also fantastic for those on the go in the morning!

Method:

  1. Pack your oats into a container of choice. This may include a container/reusable coffee cup/glass or bowl.
  2. Add a layer of blueberries and then a layer of banana slices.
  3. Top with a drizzle of honey and chia seeds.

Refrigerate and enjoy in the morning, or a few hours later!


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Holistic Physio Fitness is a premier Physiotherapy and Exercise Physiology clinic situated in Mona Vale on Sydney's Northern Beaches.

Our practitioners at Holistic Physio Fitness Mona Vale are highly qualified professionals with years of experience and the highest qualifications. Rest assured that you will receive the highest standard of health care available on the Northern Beaches.

We have all the necessary equipment and skills to provide a complete physiotherapy service for any injury or condition.

*Individual results may vary with any of our services.

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