VeeFitness

Bringing you the latest in health and fitness


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Slow Roasted Root Vegetables


Easy to make and a low calorie filling side dish.

Preparation: 1hour and 45 minutes
Serves: 8 servings
Energy: 88 calories per serving

Ingredients:
– 1 tbsp sage
– 1 tsp thyme
– 1 tsp rosemary
– 2 cups beets
– 2 cups chopped carrots
– 2 cups cauliflower
– 2 cups slices parsnips
-1 medium red potato
– 2 cups cubed turnip

Method:
1) Pre-heat the over to 315°F (150°C).
2) Peel the beets, turnips, carrots and parsnips.
3) Cut the beets, turnips and potatoes into quarters. Then cut similarly sized pieces of carrot, parsnips and cauliflower.
4) Place all the veggies in a large roasting pan. Season with salt and pepper and add fresh herbs.
5) Roast at 315°F covered in aluminium foil for 30 minutes. Stir vegetables.
6) Cook another 30 minutes. Stir vegetables again.
7) Place back in the oven, uncovered this time checking every 10 minutes until done (should be fork tender).
8) Let cool and serve.


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Apple Jubilee


A sweet, crunch dessert delight.

Preparation: 25 minutes
Serves: 6 servings
Energy: 74 calories per serving

Ingredients:
– 1 cup granny smith apples, cubed
– 6 oz nonfat vanilla yoghurt
– 3 cups McIntosh apples, cubed
– 1 cup seedless grapes, halved

Method:
1) Wash, core and cube apples, leaving peel on. Add to a large mixing bowl.
2) Wash and slice grapes in halves. Add to apples.
3) Pour yoghurt over fruit and mix.
4) Refrigerate covered for 20 minutes.
5) Divide into individual 1 cup ramekins and serve.


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Mango-Avocado Salad With Lime Vinaigrette


A fresh and filling summertime salad with tantalizing flavours.

Preparation: 15 minutes
Serves: 4 servings
Energy: 372 calories per serving

Ingredients:
– 1 cup black beans
– ¼ tsp sugar
– 2 sprigs cilantro
– 4 tbsps extra virgin olive oil
– ½ tsp salt
– 2 avocados
– 3 wedges yield lime juice
– 1 mango
– 1 jalapeno pepper

Method:
1) In a medium bowl, toss mango and jalapeno with 1 tablespoon lime juice and salt.
2) Add avocado and gently toss to combine.
3) In a small bowl, whick together the remaining lime juice, zest, sugar, cilantro and olive oil.
4) Toss the black beans with the vinaigrette.
5) To assemble, spoon the black beans with vinaigrette into the centre of a serving platter.
6) Top with the mango-avocado mixture. Garnish with chopped cilantro and black pepper.


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Balsamic and Olive Oil Roasted Brussels Sprouts


Balsamic and olive oil Roasted Brussels Sprouts

A delicious and healthy way to prepare Brussels sprouts.

Preparation: 30 minutes
Serves: 4 serving
Energy: 82 calories per serving

Ingredients:
– 2 tbsps balsamic vinegar
– 1 dash pepper
– 1 dash salt
– 1 tbsp olive oil
– 1lb brussels sprouts
– 1 clove garlic

Method:
1) Pre-heat the oven to 375°F (190°C). Spray a baking dish with non-stick cooking spray.
2) After trimming the brussels sprouts, cut each sprout into half.
3) Place sprouts in baking dish and toss with garlic, olive oil, and 1 tablespoon balsamic vinegar.
4) Roast at 375°F for 10 minutes, stir and then roast for 10 more minutes.
5) Remove sprouts from the oven, put into a serving bowl and toss with the remaining tablespoon of balsamic vinegar.
6) Sprinkle with salt and pepper to taste, and serve.


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Chickpea And Couscous Salad


Chickpea and Couscous Salad
This combination of flavours makes for a light summery salad.

Preparation: 50 minutes
Serves: 4 serving
Energy: 178 calories per serving

Ingredients:
– 1 tbsp extra virgin olive oil
– 1 cup chick peas
– ¼ cup lemon juice
– ½ cup green onion
– 4 tbsps chopped onions
– 1 cup cherry tomatoes
– 1 tbsp honey
– 1 cup of couscous

Method;
1) Combine diced white onion with lemon juice and set aside. The lemon juice will minimise the bite of the onion, making it mild. Cook the couscous to the directions of the pacjage and set aside as well.
2) Drain can of chickpeas and out in a bowl and toss with the green onion and olive oil, season with salt and pepper.
3) With a fork, loosen up the couscous and blend in with chickpea blend.
4) Now combine lemon juice, white onions and tomatoes and toss together.
5) Finally, drizzle honey on creation and mix well. Refrigerate salad for about half an hour to allow the flavours to set. Sprinkle with herbs of your choice prior to serving.

Note: You can substitute the lemon juice for lime juice, and honey for brown sugar, and also substitute white onion for celery or even green apple.