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Kiwi, chia and fruit juice 

7/29/2016

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If you combine a super grain with a super fruit and fruit juice then you have super energy in a glass.  This drink is awesome to have before any kind of aerobic activity and it is so easy to do.  Try it and you will be surprised by the boost of energy you get.

Ingredients
1 glass fruit juice
2 tablespoons chia seeds
1-2 kiwis peeled and sliced

Preperation
1-
in a drinking glass add the chia seeds then the fruit juice I find mango or pineapple juice the best.  Then place the juice and chia seeds in the fridge for an hour.  After that time the chia seeds will soften and have an orange pulp type consistency.
2- Add the sliced kiwis to the juice and you are ready to eat and drink.
Have 1 hour before your fitness class.



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Vegan powerhouse tofu sandwich

7/28/2016

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If you are looking for a vegan sandwich packed with protein then you have come to the right place.  This sandwich is filling and tasty and will help you pack on the good calories for muscle building.  Enjoy!

Ingredients
1/2 french loaf can be wholewheat
1/2 tempeh
1/2 tofu
1x avocado peeled and sliced
4 slices pickled gherkins
2 slices tomatoes
2 slices red onion
1 cup washed spinach
2 tablespoons hummus
1 tablespoon agave syrup
1 tablespoon olive oil
1 tablespoon vinegar
1 teaspoon turmeric powder
2 cocktail sticks

Method of cooking

1-
In a wok add the olive oil, agave syrup, vinegar and turmeric and turn up the heat.
2- Slice the tofu and tempeh into neat squares and add to the wok to shallow fry.
3- Slice the french loaf in half then slice right through the middle and spread on the hummus.
4- Slice the avocado, gherkins, tomatoes, and onion and add to the bread along with the washed spinach.
5- Once the tempeh and tofu is golden brown add to the sandwich, put the other half of the bread on top, place a cocktail stick through the top and eat.  Enjoy!

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Spicy flatbread vegan pizza

7/24/2016

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we are always looking for new healthier exciting ideas for a pizza crust.  I discovered the soft square lavish bread yesterday that makes amazing pizza.  Not only does the bread taste great but it is made with oat bran and wholewheat which is a healthy alternative to white flour.  I bought a bag containing 4 huge squares so its time to make pizza.

Ingredients
1 lavish bread square
1 packet tofurkey smoked ham thinly chopped
1 packet shefu tofu
3 cups washed spinach

2 cups chopped mushrooms
1 cup sliced black olives
1 small sliced onion
4 cloves crushed garlic
1 tablespoon spicy red pepper paste
1 cup pickled peppers
1 tablespoon olive oil

1 tablespoon Agave syrup 
1 cup dairy-free grated cheese

Method of cookery

1-
In a wok add the olive oil and turn up the heat.
2- Add the tofurkey ham, shefu tofu, spinach, mushrooms, olives, onion, garlic, pepper paste,  Agave syrup  and pickled peppers to the wok and stir-fry until cooked.
3- Place the flat bread on a grilling tray and spoon on the ingredients.
4- Sprinkle the cheese over the top and place the pizza under the grill until the cheese is a nice golden colour.
Serve and enjoy!



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How to prevent lower back injuries 

7/16/2016

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Grilled spicy tofu tortillas

7/15/2016

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If you are vegan and worried about not getting in enough protein then this quick tasty spicy tortilla is just what you need.  It can be eaten for lunch or dinner.  It is packed with all the nutrients, protein and food groups that your body needs to build lean stronger muscles.  As well as building muscles it will fill you up without feeling bloated and give you enough energy to fuel you back up after a great workout.  Enjoy!

Ingredients
3x tortilla shells
1 packet shefu tofu
1/2 cup edemame beans
1 small onion thinly sliced
1 small packet smoked tofurkey ham thinly sliced
1 cup shredded kale
1 tablespoon agave syrup
1 tablespoon olive oil
1/2 cup pitted sliced black olives
1 teaspoon green Thai paste

Method of cookery
1-
in a small wok add the olive oil, agave syrup and green thai paste and turn up the heat.
2- 
Add all the other ingredients one by one apart from the tortillas and stir-fry until cooked.
3- Turn on your George Foreman grill or similar grill.
4- Start adding the stir-fry to the tortillas fold in half and place on the grill pulling the lid down on top.  grill until cooked, serve on a plate and enjoy.

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How to prevent knee injuries

7/9/2016

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    Jason Millar

    I blog about health, fitness, nutrition and anything else that will make your life great!

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