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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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31/Aug/2017

These healthy banana pancakes are another favourite receipe from our wonderful dietitician here at Holistic Physio Fitness – Amanda McCredie. She finds these healthy snacks perfect for those who don’t particularly like eating breakfast, or for simply something different. Her children love them too!

Here is why these pancakes are healthy:

  • They contain oats instead of white flour meaning they are rich in soluble fibre, which keeps your bowels regular & reduces cholesterol reabsorption in the large intestine.
  • High in protein from the eggs, milk and yoghurt to keep you full and aids in muscle repair/regeneration
  • They don’t contain any refined sugar or flour like regular pancake mixes that can spike your blood sugar levels.

 

5 minute healthy banana pancakes

Makes: 4 medium sized pancakes (serves 2)

Prep time: 5 mins – Cooking time: 10 mins

Ingredients

  • ½ cup rolled oats
  • 1 medium, ripe banana
  •  2 eggs
  •  ½ cup milk

To serve:  Natural/greek yoghurt or ricotta cheese, berries, crushed nuts & cinnamon

What to do:

1  In a small food processor blend together pancake ingredients.

2  Heat a large frying pan with 2 tsp coconut oil or grapeseed oil and divide batter into 4 even pancakes. Cook until small bubbles form on one side, then flip and cook for another minute.

3  Serve onto two plate with ½ cup yoghurt + 1 cup berries & sprinkling of nuts and cinnamon on each.

 

Recipe from: Body Fusion Nutrition & Dietetics

http://bodyfusion.com.au/blog/2016/4/12/5-minute-healthy-banana-pancakes


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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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