IronCross Fitness

Iron Cross Fitness

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An individually planned nutrition strategy will enhance the results of exercise, improve health, reduce the risk of disease and illness, increase energy levels and alter body composition. The information presented here provides recipe ideas to assist you in meeting your goal with good clean nutritional ideas

Perfectly crispy sweet potato chips

  •  Large Sweet Potato
Garlic & Herb Seasoning:
  • 1/2 tsp garlic powder
  • 1/4 tsp oregano
  • 1/4 tsp basil
  • 1/4 tsp white pepper
  • 1/4 tsp black pepper
  • 1/4 tsp salt

Instructions:

Pre-heat oven to 180C.

Peel and cut the sweet potato (or NZ kumera as in the pic) into thin and long strips.

In a large bowl, toss them very thoroughly in olive oil (about 1-2 tbsp) and spices depending on your dish.

Lay the sweet potato out carefully so that you don’t have to keep turning them in the oven and risk mushing the uncooked chips! Lay the chips out on a roasting rack in a roasting dish, making sure they’re all in a single layer, separated from each other, with equal access to heat. If you’re using standard size roasting racks, you’ll probably need a rack/potato.

Cook (unstirred) in 180C until nice and crispy. Note: this can take as much as 40-60mins. Remember to check every 5 minutes, to ensure the perfect level of crispness.

Simple Coffee Frappé

50 ml of strong brewed coffee or an espersso shot, chilled
1/2 tsp vanilla essence
1 cup coconut cream
1 tsp coconut syrup or maple syrup
1 cup ice cubes or crushed ice

Process all ingredients until blended well

Spicy Paprika & lime chicken

It's BBQ Time!!!…

Ingredients

  • 900gm chicken tenderloins
  • 5 tsps sweet paprika
  • 1 tsp cayenne pepper or chill powder
  • 1 1/2 tsp Celtic salt or sea salt
  • 1 tsp Allspice
  • 1 tsp coriander seeds powder (you can grind coriander seeds with mortar & pestle)
  • 1 tsp black pepper
  • 3 tbsps olive oil
  • 2 garlic cloves, finely chopped
  • 2 tsps tomato paste
  • 2 limes (zest + juice from one lime for the marinade and juice from the second when serving)
  • Coconut oil for frying

Instructions
  1. Mix all marinade ingredients in a large bowl. Rinse chicken meat and cut larger pieces in half keeping long slices. Using your hands, cover and rub the pieces with the marinade. Cover with cling wrap and set aside for at least one hour before grilling.
  2. If using a grill plate or a frying pan on your stove, heat one teaspoon of coconut oil until sizzling hot. Fry chicken pieces for 3 minutes on each side and then remove to a plate to rest. Make sure not to overcrowd the frying pan or you will end up with too much meat juice and your dish will become stewed rather than grilled chicken. If using a BBQ, heat the plate to sizzling hot and either spray with olive oil or brush with coconut oil. Place chicken pieces on the plate with a little space in between and cook for 3 minutes on each side on medium/high heat with the lid on.
  3. Remove cooked chicken to a serving plate and drizzle with more lime juice before serving.

Preparation time: 10 minutes + at least 1 hour marinating time

Cooking time: 15 minutes depending on the size of frying pan/BBQ plate

  • Roast Pumpkin & Chicken Salad
  • Ingredients
  • 2 chicken breasts, sliced thin and cooked (for super quick version, just buy 1/2 a roast chicken)
  • 1/4 pumpkin
  • 1 whole garlic
  • 1 red onion
  • 1 punnet cherry tomatoes
  • 2 whole strips of bacon
  • 1 cucumber
  • rocket
  • olive oil
  • sweet paprika, salt & pepper to season
  • optional: balsamic vinegar
  • Instructions:

    Pre-heat oven to 200C.

    Remove seeds and cut pumpkin into cubes. Peel garlic into cloves. Place both in a bowl. Pour in a healthy dose of olive oil (1-2 tbsp), sweet paprika (1-2 tsp), pepper and salt. Toss until evenly coated. Place on a roasting rack and roast for 30-40 minutes, or until done.

    While pumpkin is roasting peel/slice/prep rocket, cucumber, red onion and cherry tomatoes into a large bowl.

    Once pumpkin & garlic are done, remove from oven and let cool.

    Change oven from baking to grill and cook bacon strips under grill until crispy and done. Cut into small crispy pieces and combine with rest of the salad.

    Gently mix pumpkin & garlic with the rest of the salad and serve.

    Optional: drizzle with olive oil and balsamic vinegar for added taste.

    Also, you can add some crunch by mixing in pecan nuts or walnuts.

    Enjoy!

    Tropical Lemon Coconut Mousse
    Posted in By CleanEatingMag

    SERVES 9. HANDS-ON TIME: 30 MINUTES
    TOTAL TIME: 2 HOURS, 30 MINUTES
    (INCLUDES CHILLING TIME)

    INGREDIENTS:
    • 3 tbsp fresh lemon juice
    • 1 tbsp unflavoured gelatin
    • 400g light coconut milk
    • 1 cup organic evaporated cane juice
    • Seeds of 1 whole vanilla bean or ½ tsp pure vanilla extract, optional (TIP: To extract seeds from whole bean, halve bean lengthwise and scrape out seeds with the tip of a dull knife.)
    • ¾ cup egg whites (6 large egg whites)
    • 1 kiwi, peeled and diced
    • 1 mango, peeled, pitted and diced
    • 1 cup sliced fresh strawberries
    • ½ cup shredded unsweetened coconut, toasted
     INSTRUCTIONS:

     1: In a small bowl, add lemon juice. Sprinkle gelatin over top and set aside for 5 minutes.
     2: Meanwhile, in a small pot, heat milk on medium until small bubbles form around edge. Whisk in cane juice and vanilla (if using) until cane juice dissolves. Whisk in gelatin mixture until dissolved. Transfer to a medium bowl and refrigerate, whisking occasionally, for 15 minutes.
     3: With a whisk or electric hand mixer, whip egg whites until soft peaks form. Working in 1⁄4-cup increments, use a rubber spatula to gently fold egg whites into milk mixture until just combined; do not over-mix.
     4: Divide mixture among small dessert glasses, cover with plastic wrap and refrigerate for 2 hours, or overnight. To serve, top with kiwi, mango, strawberries and coconut.

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