Page 1

Easy nutritious meals

Lunch box ideas

Recovery advice and tips

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Laura Scherian Lightning Centre/Qualified Naturopath Whether you are a primary school student, retiree or elite athlete, food is an essential part of our day-to-day wellbeing and something I am very passionate about. Cooking is my number one hobby away from the netball court. I enjoy coming up with new recipes to test on family, friends and my Lightning crew and producing “real food” that is easy to prepare. I have a large collection of cookbooks I love sifting through and finding new recipes to try or mix and match. My love for food and cooking developed as a youngster. I have fond memories of preparing, cooking and eating food with my family. Moments like cooking scones with Nanna or organising salads for a big family BBQ always made me happy. Believe me, it definitely was not because the food was fantastic (sorry Mum and Nan!) but more so because it was prepared together, with thoughtfulness and a bit of love.

Contents

IN MY KITCHEN BREAKFAST

4 5-7

LUNCH

8-10

DINNER

12-13

TREATS

14

My passion for food and cooking developed further as my knowledge and understanding of nutrition expanded when I began studying a Bachelor of Health Science in Naturopathy at Brisbane’s Endeavour College of Natural Health in 2007. This was enriched when I commenced working at Flannery’s Organic & Wholefood Market eight years ago.

VEGETARIAN

In addition, being a professional athlete alongside my Lightning teammates has made me realise it is important to be conscious of nutrition as the food we consume plays a vital role in ensuring we perform at our very best during training and matches and assists with our recovery.

ICY TREATS AND SMOOTHIES 20-21

It is important to consider the balance of macro-nutrients (carbohydrates, protein and fats), as well as getting the right micro-nutrients (vitamins and minerals) in your diet. We all know healthy eating has a raft of health benefits along with being a form of preventative healthcare by reducing the risk of lifestyle diseases. It is crucial to eat well and look after our bodies. We only get one! However, I believe it is not just about what is in food that is important, but equally how meals are prepared, who you dine with and the environment you are in. Food is here to be enjoyed and meals are always better when you are surrounded by good company. This collection of recipes I have assembled, along with my Lightning family, includes a spread of some of our favourite recipes that we wanted to share with you. We all lead busy lives, so if you are constantly on the go, these tasty, easy to prepare meals will be perfect. The meals have been broken up into a variety of sections with something for everyone. Nothing too fancy, no extremes, just a good balance of wholesome foods, unprocessed and full of goodness. Finally, do not forget to prepare these meals with a bit of love, a dash of thoughtfulness, and enjoy in the company of others.

S hez xx laura_scherian

GLUTEN FREE

LUNCH BOX IDEAS

16-17 18

22-24

pRE-TRAINING

26

RECOVERY RECIpE & TIpS

29

MEAL pREp TIpS

30

Features sales manager: Jess Watson contributors: Laura Scherian, Caitlin Bassett, Kelsey Browne, Kim Howard, Maddy McAuliffe, Kellie Hogan, Karla pretorius. cover Photo: Josh Long. Lentil Peanut Curry. Design & layout: pete Coram. Sunshine Coast Lightning Healthy Eating Cookbook is published in Yandina, 54 Pioneer Road. Those who make advertising placement and/or supply copy material or editorial submissions to the magazine undertake to ensure that all such material does not infringe the Trade Practices Act or other laws, regulations or statutes. Further to the above-mentioned, these persons agree to indemnify the publisher and/or its agents against any investigations, claims or judgements. Published March, 2018.

#suncoastProud sunshine coast lightning healthy eating cookbook


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shez's z s 20 0 KITCheN KI MUsT hAVes hes are my staples; the items you will always find in my kitchen. I know if I have these, I can always make a healthy breakfast, lunch, dinner These or snack around my busy schedule. I have a balance of protein, carbohydrates and healthy fats, as well as an abundance of fresh fruit and vegetables. These items provide me with the fuel I need to perform at training and recover before the next session, as well as giving me the vitamins and minerals needed for mental and physical wellbeing. Everyone’s will be different depending on your nutritional needs, likes and dislikes.  Greek yoghurt

 Sweet potatoes

 Eggs

 Oats

 Milk

 Cans of legumes

 Cheese - usually goats, fetta & parmesan

 passata (tomato purée)

 Fresh seasonal fruit and vegetables

 Balsamic vinegar

 Frozen berries

 Olive oil

 Sourdough bread

 Honey

 Tinned tuna/salmon

 Himalayan salt & pepper

 Brown rice

 Dark chocolate

"Food is here to be enjoyed. There is no need to be too fancy or extreme, have a good balance of wholesome foods, try to eat seasonal fruit and vegetables, minimise processed foods and try new things. Prepare your meals with a bit of love, add a dash of thoughtfulness and enjoy surrounded by good company.”

sunshine coast lightning healthy eating cookbook


5

bANA NANA Ap pANCAKes MAKE MAKES 12 | PREP TIME 10 MINS | COOKING TIME 20 MINS

Ingredients  1 mashed banana

 ¾ cup milk

 1 cup wholemeal self raising flour (I like to use spelt)

 ½ cup coconut sugar

 ½ tsp baking powder

 pinch of salt

 ½ tsp vanilla extract

 1 tsp cinnamon  1 egg, lightly beaten

Method 1. 2. 3. 4. 5. 6.

In a bowl whisk together flour, baking powder, coconut sugar, cinnamon and saltt. In another bowl whisk together mashed banana, egg, milk and vanilla extract. Add wet ingredients to dry ingredients and whisk again until mixed. h Melt a little butter over medium heat in a fry pan. Use 2 Tbsp. of mixture for each pancake and drop into the pan, spread out with a spoon if needed. Bubbles should start to appear after a minute or so, flip the pancakes and cook the other side until both sides are golden and pancake is cooked through. Serve with sliced banana, blueberries or spread with peanut butter or ricotta.

hOMeMADe MIXeD beANs

By Kellie Hogan/Advanced Sports Dietitian & Lightning Sports Dietitian Ingredients  1 onion, diced  250g lean diced bacon (optional)  150g diced chorizo (optional)  1 zucchini, grated or diced

 3−4 400g tins of your choice of beans – kidney beans, black beans, butterbeans, chic peas – all drained and rinsed  2 x 400g tins chopped tomatoes d spices  1 500g jar pasta sauce with herbs and  ½ cup Balsamic vinegar

 1 capsicum, diced  150g spinach

Method 1.

Heat a non-stick fry pan on medium to high heat.

2.

Add diced onion, bacon and chorizo to pan, cook until onion is translucent.

3.

Add all beans, the diced vegetables and spinach, the tinned tomatoes and pastaa sauce and stir until combined. Continue to stir until mixture starts to bubble.

4.

ow/ Turn pan back to medium heat and add balsamic vinegar, leave to simmer on lo nd liquid is medium heat for 30 minutes, stirring occasionally until mixture is quite thick an not visible and no longer 'pooling' on top of the mixture in the pan (this descripttion will make more sense when you are making this dish and can see how the liquid is reducing.) r

sTeph wOOD's fAVOUrITe! fA

TIp You can eat this as is, or over wholegrain toast or in a wrap with salad, grated cheese, and light sour cream, or with brown rice for a “con carne” style meal. sunshine coast lightning healthy eating cookbook


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7

MACADAMIA-GOJI TOAsTeD MUesLI MA MAKES 9 CUpS | PREP TIME 20 MINS | COOKING TIME 20-25 MINS

Ingredients  2 cups of rolled oats  1 cup sunflower kernels  1 cup pepitas  1 cup oat bran  ¾ cup macadamia pieces  1 Tbsp cinnamon  ½ cup of coconut oil  1 Tbsp vanilla essence  ¼ cup maple syrup  ½ cup goji berries  ½ cup sultanas  ½ cup chopped dates

Method 1.

pre-heat oven to 140C and line two baking trays with baking paper.

2.

In a large bowl mix together oats, sunflower kernels, pepitas, oat bran n, macadamia pieces and cinnamon. In a small bowl, mix oil, maple syru up and vanilla essence.

3.

pour wet ingredients into dry ingredients and use hands to mix all ingredients together.

4.

Spread muesli onto oven trays in a thin layer. Bake in oven for 20-25 minutes, or until golden. Flip mixture once during the baking ttime.

5.

Allow muesli to cool, then pour into a bowl and mix in goji berries, sultanas and dates. Store in an airtight container.

Maddy McAuliffe and Cara Koenen

TIp Feel free to use different nuts and fruits. These ones are just my favourite! Almonds and cranberries are also yummy. Delicious served with yoghurt and fresh fruit or used as a topping for a fruit crumble. Macadamia oil is also a great swap for coconut oil. sunshine coast lightning healthy eating cookbook


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TerIYAKI pOKe bOwL

By Caitlin Bassett/ Lightning Goal Shooter SERVES 2 | PREP TIME 20 MINS | COOKING TIME 10 MINS

Ingredients Bowl  2 salmon fillets  2 handfuls mixed lettuce  1 cup cooked brown rice or quinoa (cold or heated)  1 carrot, shredded  1 cup corn  ½ cup edamame  2 Tbsp sesame seeds Marinade  ¼ cup tamari or soy sauce  1 ¼ cup water  ¼ tsp powdered garlic  ¼ tsp ground ginger  4 Tbsp brown sugar  2 Tbsp honey  2 Tbsp corn starch

Method 1.

First make marinade. Mix tamari/soy sauce, 1 cup of water, garlic, ginger, sugar and honey in a saucepan and stir over medium heat. Mix corn starch and ¼ cup of water and dissolve, then add to the saucepan. Heat until sauce thickens to the consistency of honey. Water can be added if marinade becomes too thick. Allow to cool before using.

2.

Coat salmon in marinade and place in fridge for at least 1—2 hours, if time permits.

3.

Cook salmon in a frypan as desired. Arrange with rice on the bottom and salad ingredients on top. Flake salmon into bowl and sprinkle with sesame seeds.

TIp If you are running a little short on time, feel free to use a store bought teriyaki marinade. Any sort of protein can be used, such as chicken, beef, tofu, pork or even boiled eggs. Shredded seaweed and fried shallots can be a nice addition for some added texture.

sunshine coast lightning healthy eating cookbook


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VeGGIe sLICe SERVES 6 | PREP TIME 15 MINS | COOKING TIME 40 MINS

Ingredients  5 eggs  1 cup self raising spelt flour (or any self raising flour)

Getty Images

 1 medium carrot, grated  1 medium zucchini, grated  ½ red capsicum, diced  1 onion, diced  100ml coconut or olive oil  100g grated cheese  6 cherry tomatoes chopped in half  2 Tbsp of parsley (fresh or dried), finely chopped

Method 1.

preheat oven to 180C.

2.

Lightly oil a slice tin and/or line with baking paper.

3.

In a large bowl mix eggs, flour, carrot, zucchini, capsicum, onion, oil and cheese well.

4.

pour batter into prepared slice tin, shake slightly to even batter.

5.

Evenly arrange tomatoes with the sliced edge up and push gently into the batter, then sprinkle with parsley.

6.

place in the oven for approximately 40 minutes or until the top is golden brown, firm and bounces back when touched.

7.

Cut into slices and serve with a fresh salad.

TIp Try adding your favourite olives, some fetta instead of grated cheese and substitute brown onion for Spanish onion for a Mediterranean twist. For those of you asking, “Where is the meat?” You can definitely add some additional protein to this dish. For example, some ham or bacon can be added for a smoked flavour or some cooked flaked salmon or a medium tin of tuna can be mixed through before baking. NOTE: This is a great recipe to prepare in advance. It is an easy breakfast, lunch on the go or an easy late night post training dinner. sunshine coast lightning healthy eating cookbook


10

ChICKeN & MANGO sALAD SERVES 4 | PREP TIME 20 MINS

Ingredients  500g chicken breast, shredded  1 iceberg lettuce, thinly sliced  1 firm mango (Calypso works best), diced  1 cucumber, seeds removed and diced  1 avocado, diced  1 long mild chilli, seeds removed and sliced  ½ bunch coriander (leaves only)  2 Tbsp lemon juice (½ lemon)  2 Tbsp olive oil  1 Tbsp honey  ¼ tsp salt  ½ tsp black pepper  1 handful toasted macadamia pieces

Method 1.

Dressing: Whisk together lemon juice, olive oil, honey, salt and pepper in a small bowl and set aside.

2.

ocado, mango, shredded d chicken, Salad: Carefully mix together with hands cucumber, avo sliced chilli, coriander leaves. Keep some of the chilli and d coriander leaves for gaarnishing.

3.

Distribute sliced lettuce between 4 salad bowls and arraange salad mix on top.

4.

h ll and d coriander d lleaves. pour over dressing and sprinkle with macadamias and remaining chilli

TIp So, not everyone likes coriander and some people feel very passionate about this (e.g. Stephanie Wood). Coriander can simply be replaced with flat leaf parsley or Thai basil. This salad can be served in lettuce cups for an easy and healthy finger food option. Smoked or cooked salmon is a great substitute for the chicken. This salad travels well for a picnic or for lunch at work or school. To stop avocado from going brown, leave avocado seed in salad and don’t dress until ready to serve. sunshine coast lightning healthy eating cookbook


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12

COACh NOLeNe TAUrUA's fAVOUrITe!

˝It tastes delicious, is quick and nutritious and feeds her whole family without a fuss!”

ChICKeN AND COrN rIsOTTO

By Kellie Hogan/Advanced Sports Dietitian & Lightning Sports Dietitian

sweeT pOTATO & sALMON pATTIes

SERVES 4 | PREP TIME 20 MINS | COOKING TIME 30 MINS

SERVES 4 | PREP TIME 20 MINS | COOKING TIME 30 MINS

Ingredients

Ingredients

 Spray of canola oil or olive oil  1 onion, finely chopped  2½ cups arborio rice  500-600g chicken breast fillet, cut into strips

 1 large sweet potato, peeled and cubed  1 large can tinned red or pink salmon (I prefer red but pink is much cheaper!) or 2 cooked fillets of salmon (flaked)

 1 small sweet potato, diced

 ½ red capsicum, finely diced

 1 small red capsicum, chopped

 4 spring onions, chopped

 1 cup frozen peas

 ½ bunch parsley, finely chopped, plus keep some leaves for garnish

 1 cup frozen corn  750ml chicken stock (this may vary depending on moisture content of ingredients – best to have some spare)  1 cup tomato based pasta sauce

 1 mild chilli (or more depending on how hot you want it)  1 lemon, juice and finely grate rind

 2 Tbsp fresh basil, chopped

 ½ teaspoon black pepper

 2 Tbsp fresh parsley, chopped

 Salt, to taste

 Freshly ground black pepper, to taste

 ¾ cup toasted sesame seeds

Method 1.

Spray a large pan with oil and heat.

2.

Add the onion, rice, chicken, capsicum and sweet potato. Cook, stirring, over medium heat for 2 minutes.

3.

Add the stock, peas, corn and pasta sauce and stir until well combined. Bring to the boil, reduce heat to low and simmer, covered for 20—25 minutes.

4.

Stir frequently until the rice is tender and the liquid is almost absorbed.

5.

Remove from the heat and stand, covered for 5 minutes.

6.

Stir in the herbs and season to taste before serving.

TIp

Great for freezing. This dish is high in carbohydrate and suitable for between training sessions on big days, or as an evening meal the night before your biggest training days or games.

Method 1.

preheat oven to 200C and line a tray with baking paper.

2.

Boil sweet potato until soft, drain and mash well.

3.

Add salmon (drained), capsicum, spring onion, juice and rind of lemon, pepper and salt. Stir until just mixed and there are still chunks of salmon.

4.

Shape into patties, then coat in sesame seeds.

5.

place patties on prepared tray and bake for 15 minutes each side until crispy and golden. Serve with a green salad and some tomato chutney.

TIp

Do not remove bones from tinned salmon as they are a great source of calcium. You will need to remove bones if using salmon fillets. If patties aren’t holding their shape, add a little flour of your choice until the right consistency is achieved. sunshine coast lightning healthy eating cookbook


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MeXICAN MINCe bOwL SERVES 4 | PREP TIME 20 MINS | COOKING TIME 35 MINSS

Ingredients Mince  500g beef mince  1 x 420g tin tomato soup  400ml water  3 tsp Mexican spice mix  1 x 400g tin kidney beans, drained and rinsed well  1 medium brown onion, diced  2 garlic cloves Salad  2 cups cooked brown rice  1 cup grated cheese  Iceberg lettuce, finely sliced  1 beetroot, grated  1 carrot, grated  1 punnet cherry tomatoes, sliced in half  1 cucumber, diced  1 avocado, mashed and seasoned with salt and pepper  ½ cup Greek yoghurt

Method 1.

In a fry pan on medium heat, cook onions and garlic, until transparent. Add mince, season and cook until brown.

2.

Next, add Mexican spice mix, tomato soup and water. Stir and then simmer for 15—20 minutes.

3.

Finally, add beans and simmer for a further 10 minutes or until mixture is thickened.

4.

In a bowl assemble rice topped with cheese and then Mexican mince on one side. Then, arrange salad on other side of bowl and top with avocado and Greek yoghurt.

TIp This mix is also delicious as taco or nacho topping. To make the mince go a little further, add another can of beans. If you fancy a little heat in your Mexican, add either a chopped fresh chilli or a pinch of Cayenne pepper for a real kick. This mince freezes really well, so make double and freeze a meal for when you don’t have time! sunshine coast lightning healthy eating cookbook


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ALL brAN rUsKs

bUMbLe bees

By Karla Pretorius/Lightning Goal Defence

By Kim Howard/Lightning Manager

MAKES 50 | PREP TIME 20 MINS | baKE TIME 50 MINS

˝This is a recipe passed on from my mum. It is a family favourite, we have it every year at Christmas and every bite of a bumble bee brings back a wonderful memory for me.˝

Ingredients  500g butter  ½ cup sugar  500ml buttermilk  3 large eggs  1kg self raising flour  2 tsp baking powder  1 tsp salt  6 cups All Bran Flakes

Ingredients  125g butter  ½ cup sugar  1 ½ cups dates  1 egg, beaten  1 tsp vanilla essence

 1 ¼ cup oats (uncooked)

 3 cups rice puffs

 ½ cup chopped pecans/almonds/raisins

 1 cup desiccated coconut

Method

Method

1.

1.

In a saucepan over medium heat, melt butter, sugar, dates and vanilla essence. Melt slowly and bring to the boil, stirring constantly.

Melt butter and let cool.

2.

Mix eggs, sugar and buttermilk into the butter – beat until creamy.

3.

Sift self raising flour, baking powder and salt together.

4.

Add oats, All Bran Flakes, nuts and mix into flour.

2.

Reduce heat, add egg and simmer for 3 minutes.

5.

Add wet ingredients to dry ingredients and mix together.

3.

Remove from heat and stir in rice puffs.

6.

Ladle into a greased baking tray and flatten.

4.

7.

Bake at 180C for 25 minutes – reduce heat to 160C and bake for a further 25 minutes.

Roll into balls and then coat with coconut and put in fridge to set for 1 hour.

8.

y Slice into rusks and dryy in oven at 80C until crunchy.

Healthy option Butter can be substituted for ½ cup of coconut oil.

n Healthy option substitute for butter. Coconut oil is a great g ption, any sugar substitute For a healthier op can be used, such as rice malt syrup, ut sugar. Self-raising honey or coconu wholemeal flour can be used.

For a healthier option, any sugar substitute can be used, such as rice malt syrup, honey or coconut sugar. Or even better leave it out and add an extra ½ cup of dates.

sunshine coast lightning healthy eating cookbook


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16

spINACh spI & rICOT TTA TrI TrIANGLes MAKES 24 | PREP PRE TIME 330 MINS | COOKING TIME 20-25 MINS

Ingredients  1 packet of filo pastry

LeNTIL L peANUT CUrrY SERVES 4+ | PREP TIME 20 MINS | COOKING TIME 25 MINS

 1 bunch of English spinach leaves

Ingredients

 500g ricotta cheese

 1 cup dry red lentils, rinsed

 100g fetta, crumbled

 1 x 400ml can coconut milk

 ½ cup pine nuts, toasted  1 egg, lightly beaten  1 lemon rind, finely grated  2 spring onions, finely chopped

 ¼ jap pumpkin, chopped into 2cm pieces  2 medium carrots, chopped into 1cm pieces  1 head of broccoli, cut into bite size stalks

 1 tsp chilli flakes (optional)

 1 brown onion, finely diced

 ¼ cup sesame seeds

 2 tsp crushed garlic

 Olive oil or olive oil spray

 3 tsp mild curry powder

Method

 1 Tbsp coconut oil

1. 2.

 ½ cup water

3.

4.

5.

6.

preheat oven to 180C. Lightly grease two baking trays. Wash and chop spinach leaves, then cook in a small pan of boiling water for 30 seconds or until wilted. Drain and run under cold water, then drain again squeezing out excess moisture. place the spinach, ricotta, fetta, pine nuts, egg, lemon rind, onions and chilli flakes in a mixing bowl. Season with pepper. Mix until just combined. Ensure you have a clean work bench. place one sheet of filo pastry onto surface. Keep remaining filo covered with a damp tea towel or paper towel to stop it from drying out. Spray pastry lightly or brush lightly with oil. Fold filo into thirds long ways. place a tablespoon of mixture in corner. Fold diagonally to make a triangle shape and continue folding. Brush or spray pastry with olive oil and place on baking tray. Repeat process with remaining mixture. Sprinkle triangles with sesame seeds and bake for 20-25 minutes or until golden brown. Serve with a dipping sauce of your choice.

TIp Frozen spinach is fine to use, just make sure you drain and squeeze out all the moisture. My favourite dipping sauce is Greek yoghurt and sweet chilli sauce. To make these tasty triangles a meal, serve with a rocket, parmesan and cherry tomato salad.

 2 Tbsp smooth peanut butter  Salt and pepper  2 cups cooked brown rice

Method 1.

Fry off onion in coconut oil over medium heat until it starts to soften. Add curry powder and garlic, cook for another minute.

2.

Next, add water, coconut milk and peanut butter and stir until combined and bring to the boil, then reduce heat.

3.

Finally, add lentils and vegetables. Simmer gently for around 20 minutes or until lentils are soft and vegetables are cooked, stirring occasionally.

4.

Season with salt and pepper and add a splash of warm water if it starts to get too thick or dry.

5.

Serve on a bed of brown rice.

TIp If you don’t like peanut butter, feel free to used a nut butter of your choice. Also feel free to add your favourite vegetables, any work! This mix also makes a great filling for vegetarian filo rolls or pies. Be sure to allow the curry to thicken a little more. sunshine coast lightning healthy eating cookbook


17

rOAsT pUMpKIN AND beeTrOOT pICNIC frITTATA With caramelised onions SERVES 4 | PREP TIME 50 MINS | COOKING TIME 40—60 MINS

Ingredients  ¼ Jap pumpkin (approx 500—600g)  1 large beetroot (approx 300—400g)  1 large red onion, thinly sliced  1 tomato, thinly sliced

 6—8 large eggs  100—150g goats fetta  3 Tbsp olive oil  1 Tbsp butter  2 Tbsp honey

 ½ cup Balsamic vinegar

 Salt and pepper

 ⅛ cup coconut sugar

 200g baby spinach leaves

Method 1.

preheat oven to 200C and line a baking tray with baking paper.

2.

Chop pumpkin into 3cm cubes and beetroot into 2cm cubes. Toss both pumpkin and beetroot separately in 1 Tbsp olive oil, 1 Tbsp honey and season with salt and pepper.

3.

place on baking tray and pop in oven for 40—50 minutes or until soft and edges are slightly brown.

4.

While you wait, it's time for the caramelised onions. First, thinly slice onion and melt butter and a tablespoon of olive oil in frypan over medium heat. place onions into pan and allow them to soften and start to turn opaque (not brown), approximately 5 minutes. Then, add Balsamic vinegar and coconut sugar and continue to cook on medium-low heat for about 10—15 minutes or until vinegar is reduced and onions are soft all the way through. Remove onions from pan.

5.

Use the same frypan (do not wash it) and turn heat to low. place spinach in pan and soften for 2—3 minutes.

6.

Once pumpkin and beetroot is cooked, remove from oven and allow to cool for at least 10 minutes. Whilst the vegetables are cooling, crack eggs into a bowl, season with salt and pepper and whisk well.

7.

Grease a round baking dish (at least 20cm wide and 4cm deep) with your choice of oil or butter. Spread pumpkin, beetroot, spinach and onions around dish evenly. Next, pour over egg mixture and crumble fetta on top.

8.

Thinly slice tomato and arrange on top of the frittata.

9.

Bake in oven at 180C for 40—60 minutes or until the frittata doesn't jiggle when moved and top of frittata is golden.

10. Serve hot or cold with a green salad.

TIp

If you have leftover roast vegetables, feel free to use those instead of the pumpkin and beetroot. I love goats fetta, particularly Merideth

Dairy Marinated Goats Fetta, however, any cheese can be substituted. If you are more of a basic cheddar kinda guy or gal, go for it. You can make it in a square cake tin for square slices or a muffin pan for individual serves, which are great for school lunch boxes. sunshine coast lightning healthy eating cookbook


18

herbY sweeT pOTATO frIes & ChUNKY pArMesAN zUCChINI ChIps SERVES 4 | PREP TIME 20 MINS | COOKING TIME 30 MINS

sweeT pOTATO ChOCOLATe sLICe With PeanUt BUtter FrostinG

Ingredients

SERVES 12 | PREP TIME 20 MINS | baKING TIME 20 MINS

 1 large sweet potato or two small sweet potatoes, cut into thick chips, skin on

Ingredients

 2 large zucchinis, cut in half and then quartered length ways  3 Tbsp olive oil  2 tsp sweet paprika  1 tsp thyme  1 tsp dried rosemary  ½ tsp white pepper  2 tsp salt (I like Himalayan but any kind works!)  1 Tbsp honey (optional)

Slice base  2 medium sweet potatoes, steamed and mashed  4 Tbsp raw cacao powder  3 Tbsp rice malt syrup  14 medjool dates  ¾ cup brown rice flour  ¼ cup coconut flour  ½ cup walnuts, roughly chopped

 1 tsp black pepper, ground

 1 tsp vanilla extract

 3 Tbsp fine parmesan cheese

 1 pinch of salt

Method 1. 2. 3. 4. 5. 6. 7. 8. 9.

preheat oven to 180C and line two baking trays with baking paper. In a small bowl mix paprika, thyme, rosemary, white pepper and 1 tsp pf salt. place sweet potato chips in a large bowl with 1 ½ Tbsp of olive oil and honey, mix well with hands until all chips are coated well. Add mixed herbs and continue to mix with hands until coated well. Neatly place on baking tray and pop in oven for 20—30 minutes or until golden brown. Now it is time to make the zucchini chips. place zucchini in a large bowl with remainder of the olive oil and mix well. Add, 1 tsp. of salt, black pepper and parmesan cheese and combine well with hands. place neatly on tray and bake for 20—25 minutes or until cheese is golden. Serve with a dipping sauce of your choice.

TIp

My favourite dipping sauce is Greek yoghurt and sweet chilli sauce. However, a chutney, salsa or even hummus works well. If you would like a to add a little kick to your sweet potato chips, try adding ¼ of a teaspoon of cayenne pepper to the herb mix or for a smokier flavour change the sweet paprika for smoked paprika.

Frosting  4 Tbsp smooth peanut butter  3 Tbsp rice malt syrup  2 Tbsp coconut oil

Method 1. 2. 3. 4. 5. 6. 7.

preheat oven to 180C and line a brownie pan with baking paper. place sweet potato, dates, rice malt syrup and vanilla extract in a food processor and mix until combined. In a large bowl mix the brown rice flour, coconut flour, cacao powder, walnuts and salt until combined. Add the sweet potato mix and stir until combined. Spread mixture into prepared brownie pan and cook for approximately 20 minutes. Remove tray from oven and allow to cool. Mix all frosting ingredients well and spread onto slice base. place in fridge for at least 1 hour before serving.

TIps

Any nuts can be used instead of walnuts; macadamias are delicious too. Try adding some chocolate chips for a treat or to make it a little sweeter. Use any nut butter or tahini works too.

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COOL frUITs ICe-bLOCKs Ingredients  1 mango, flesh removed  1 orange, peeled and seeded  1 cup coconut water  ½ pineapple, skin removed and roughly chopped  2 passion fruit, pulp  2 tbsp. chia seeds (optional)  1 lime, cut in half and sliced (optional)

Method 1.

combine mango, orange, pineapple and coconut water in blender or food processor. Pulse until combined well.

2.

stir in passion fruit pulp & chia seeds.

3.

Pour into ice-block moulds. Place 1 piece of lime in the middle of the ice-blocks before inserting the ice-block sticks.

4.

Place in the freezer overnight, then enjoy!

NOTe These are a much healthier alternative to most store bought ice-blocks. They have no added forms of sugar and contain a lot of fibre from the whole fruits included.

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21

bANOffee sMOOThIe MAKES 1 | PREP TIME 10 MINS

Ingredients  1 cup milk (I like to use cashew or almond, but any works)  1 frozen banana  1 shot of espresso or cold brew coffee  3 medjool dates  ½ tsp vanilla extract  pinch of salt (optional)

Method place all ingredients in a blender and blitz. Done!

TIp

If you need more protein in your smoothie, use dairy milk or add a scoop of your favourite protein. This smoothie can be frozen

into ice-blocks. For a treat, remove ice-blocks from mould and dip into melted dark chocolate, then th return to freezer. f

GreeN hULK bOwL By Kelsey Browne/Lightning Wing Attack SERVES 2 | PREP TIME 10 MINS

Ingredients  3 large frozen bananas  2 Tbsp cacao  2 handfuls of spinach  2 Tbsp natural peanut butter  ½ cup any milk (almond, dairy, coconut, rice)  2 Tbsp cacao nibs (optional)  4 Tbsp muesli or granola of your choice (optional)  2 Tbsp shredded coconut (optional) and seasonal fruit to decorate

Method 1.

In a blender blitz banana and spinach, add half the milk and blitz again.

2.

Add cacao and peanut butter, blitz and then add remainder of milk if needed to reach desired texture.

3.

Spoon into bowls and top with cacao nibs, granola, extra peanut butter, coconut and fruit.

sunshine coast lightning healthy eating cookbook


22 22

â€?Hi, I'm Sarahpheinna, the Sunshine Coast Lightning's newest player! Check out these great lunch box recipes to keep you fit and healthy while you're at school.Ë?

sunshine coast lightning healthy eating cookbook

sunshine coast lightning healthy eating cookbook


23

MATTY's MINI MUffINs MAKES 24 | PREP TIME 15 MINS | COOKING TIME 15-17 MINS

Ingredients  2 mashed bananas

 1 cup wholemeal flour (I used spelt)

 2 large eggs

 2 tsp baking powder

 1 carrot, grated

 1 tsp salt

 1 zucchini, grated

 ¼ cup coconut oil

 ½ cup rolled oats

 ½ cup sugar or rice malt syrup (optional)

Method 1.

preheat oven to 180C, line a 24 cup mini muffin pan with mini muffin cups or lightly grease.

2.

In a large bowl, lightly whisk eggs, add banana, carrot, zucchini, and coconut oil.

3.

In another bowl, add flour, rolled oats, baking powder and salt. Whisk together.

4.

pour wet ingredients into dry ingredients and fold together until just mixed

5.

Drop a tablespoon of the mixture into each of the prepared muffin cups

6.

Bake for 15-17 minutes or until the muffins are golden brown

7.

Remove from oven and allow to cool on a cooling rack before eating!

OAT & CrANb berrY sNACK bArs ME 20 MINS | baKE TIME 30 MINS MAKES 12 | PREP TIM

GeVA MeNTOr's fAVOUrITe!

Ingredients  1 cups rolled oatss

 ¼ cup tahini

 ½ cup honey

 ½ cup oat bran

 ½ cup sultanas

 1 tsp vanilla extract

 ¼ cup brown ricee flour (or any flour)  ½ cup cranberries  ¼ cup coconut oil

 ⅓ cup pepitas

 ½ cup shredded coconut  ⅓ cup sunflower seeds

Method 1.

preheat oven to 1150C. Line a baking tray and set aside.

2.

In a bowl, mix toggether oats, bran, flour, seeds, shredded coconut and dried fruit, then set aside.

3.

Melt coconut oil, tahini, honey and vanilla in a large saucepan over o medium di h heat.

4.

Remove from heaat and add dry ingredients to saucepan and co ombine well.

5.

Spread the mixtu ure evenly onto the prepared baking tray, use the t back of a spoon to preess into tray.

6.

place in oven for 20—30 minutes, or until golden.

7.

Once baked, allow w to cool and cut into bars.

TIp You can use anyy dried fruits you like. Another great choice is apricots and sultana or apple, dates and two teaspoons of cinnamon. Drizzle melted chocolate acrosss the top of the bar before being cut. These are great for school lunches and in case you haven’t noticed, they are nut free!! sunshine coast lightning healthy eating cookbook


24

YOGhUrT AND rAspberrY LOAf

By Kellie Hogan/Advanced Sports Dietitian & Lightning Sports Dietitian SERVES 4 | PREP TIME 20 MINS | COOKING TIME 50 MINS

Ingredients

ereNA MIKAere's fAVOUrITe!

 1 cup frozen raspberries  ½ cup brown sugar  2 eggs, lightly beaten  1 cup 99% fat free vanilla yoghurt  1 ¾ cups self-raising flour  ⅓ cup almond meal OpTIONAL – Serve with ricotta, Greek yoghurt and Raspberry “coulis” – just combine equal parts ricotta, Greek yoghurt and thawed frozen raspberries and the “juice” to taste.

Method 1. 2. 3. 4. 5. 6.

pre-heat oven to 180°C. Spray a loaf pan with oil spray. Line base and two long sides with baking paper, allowing overrhang. Sift flour and combine all other ingredients in a large bowl. Spoon into prepared pan and smooth surface. Bake for approximately 50 minutes or until a toothpick or skewer inserted into the centre comes out clean. Turn out on wire rack and serve warm or chilled.

TIp This could be made in a 12 cup muffin pan. Just reduce the cooking time to 15-20 minutes. This is a great pre or post training carbohydrate snack and freezes well.

Photo: Warren Lynam

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26

AprICOT prOTeIN bALLs MAKES 12 | PREP TIME 20 MINS

Ingredients  ½ cup dried apricots, chopped  ½ cup medjool dates  1 cup oats  ½ cup cashews  ½ cup of vanilla protein powder  2 Tbsp tahini  2 Tbsp rice malt syrup  ½ cup desiccated coconut

Method 1.

CArA KOeNeN's fAVOUrITe!

place cashews and oats in a food processor and pulse until they are finely chopped.

2.

Add protein powder and pulse until mixed through.

3.

Add apricots, medjool dates, tahini and rice malt syrup, then process until it forms a slightly sticky mix.

4.

Roll mixture into balls (whatever size you want to make), then roll in coconut.

5.

place in fridge for at least an hour before serving.

bLUeberrY, AppLe & LeMON LAYereD YOGhUrT SERVES 2 | PREP TIME 15 MINS

Ingredients  1 punnet blueberries  1 green apple, grated with skin on  1 lemon, rind and juice of 1 half  2 Tbsp honey  2 cups Greek yoghurt  1 cup macadamia-goji toasted muesli (recipe in breakfast section) or use your favourite store bought muesli

Method 1.

In a bowl mix Greek yoghurt, apple, lemon rind, lemon juice and honey.

2.

In a jar, bowl or container place a layer of muesli, a dollop of yoghurt and then some blueberriees, repeat this process once or twice, depending on the vessel you are using.

3.

place in the fridge until ready to consume! sunshine coast lightning healthy eating cookbook


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29

The IMpOrTANCe Of reCOVerY NUTrITION.

By Kellie Hogan/Advanced Sports Dietitian & Lightning Sports Dietitian For active individuals, the idea of nutritional recovery from exercise is one we hear about often. But who really needs it? What does it look like? Typically for elite athletes or extremely active individuals who might be training intensively more than once a day, or on consecutive days, nutritional recovery can play an important part in maximising their training performance, and also enhance adaptation to their training load.

Here are a few examples of recovery foods that combine quality carbohydrates and proteins.  small tin of tuna + wholegrain crackers and a banana (plus water)  chicken burrito with salad and cheese (plus water)  Fresh fruit + milk + yoghurt smoothie

The main goals for recovery are the three “R’s – Refuel muscles (with nourishing carbohydrate foods), Repair muscles with protein foods and Rehydrate cells with fluids, for most, water is perfectly adequate. For active children and adults who might train 3-4 days per week, recovery can simply be the next usual meal or snack, rather than trying to fit in extra food, as long as its consumed within about 60 minutes of finishing the exercise and follows the three “R’s”. Some people who may have to travel long distances from training to home or school might benefit from a small, nutritious post exercise snack to get the recovery process started, then follow this up with their next usual meal to complete their nutritional recovery.

 oats + muesli + yoghurt + berries (plus water)  boiled egg and salad roll + a glass of milk For more tailored advice on meeting your individual recovery goals, seek the support of an accredited sports Dietitian. www.sportsdietitians.com.au

There is no one single right answer to the best recovery foods, as this will be dependent upon what individuals like to eat, what is practical and available.

berrY-NANA reCOVerY sMOOThIe MAKES 1 | PREP TIME 10 MINS

Ingredients  ½ frozen banana  Handful of berries (fresh or frozen)  ½ cup milk  ¼ cup Greek yoghurt  1 Tbsp honey  ¼ cup oats  1 scoop vanilla or natural protein powder (optional)

Method Throw all ingredients in a blender and blitz until combined! ENJOY. This recipe can also be frozen into ice-block moulds. sunshine coast lightning healthy eating cookbook


30

MeAL prep TIps

By Kellie Hogan/Advanced Sports Dietitian & Lightning Sports Dietitian

hOw I prepAre NUTrITIONALLY fOr MY weeK Of wOrK & TrAINING

Approach cooking and shopping as you should all other aspects of your life – with a PLAN! 1.

Where possible, PLAN your weekly meals in advance and shop accordingly.

2.

PLAN quick and easy meals for the days you know you will be busy. Or even prep meals in advance that can be frozen and simply re-heated.

3.

Aim for lots of variety, and don’t be afraid to try new things.

4.

PLAN to have healthy, portable snacks on hand for between meals.

5.

preparing nutritious meals and snacks doesn’t need to be complicated. As a rule of thumb, you are looking for three things to complete your meals and snacks.

By Maddy McAuliffe

Creating a weekly food plan is an essential part of maintaining a healthy lifestyle that can fuel my training requirements. At the beginning of each week, I check my schedule to see my commitments and I plan my meals around the activities I have on. I not only consider my training requirements, but also my work and university commitments that may impact my preparation time or require me to pack all my food for a day out of the house. To facilitate this, I always try and cook one big meal at the beginning of the week so that I have leftovers on days when I don’t feel like cooking or don’t have time to make lunch. I try and keep the dish versatile so that it can be used as different meals or in a variety of different ways. For example, I often make the ‘Homemade mixed beans’ recipe because I can have this on toast for breakfast, at lunch with rice or a salad, or at dinner with pasta. I also find that it is always handy to have some cooked chicken and wraps in the house because it is a quick and healthy lunch solution that is easy to have on the go. Additionally, to ensure my plan is not too prescriptive and inflexible, I freeze my meat and only defrost it the day I intend to cook it. This helps minimise my food wastage if something unexpected, such as a team dinner, pops-up during the week. Most importantly, I try and keep my food fun and fresh by mixing up my plan to include a balance of my favourite meals and some new recipes, like the ones in this book.

 A protein food – meat, chicken, fish, legumes, milk, cheese, yoghurt.  A grain food – bread, rice, pasta, noodles, cous cous, quinoa or crackers.  Colour – vegetables, salads, fruit. With so many possible combinations your options are limitless. SHOPPING SPECIFIC TIPS 1.

Stick to your shopping list and avoid impulse buying.

2.

Never shop when hungry. You will end up buying more than you need, and more often than not, choosing less healthy options.

3.

Buy fruit and vegetables in season, this is when they will be the best quality and the lowest price. sunshine coast lightning healthy eating cookbook


31

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sunshine coast lightning healthy eating cookbook


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