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Health Blogs

Mushroom and Walnut Burgers

Ingredients 500g mushrooms, chopped 1 onion, diced 2 garlic cloves, crushed 150g cooked chickpeas 40g walnuts, crushed in food processor 25g basil leaves, chopped. 1 heaped teaspoon ground flaxseed 1/2 teaspoon sea salt ground pepper to taste Preheat oven to 230c. Scatter mushrooms over two baking trays and bake for about 30 mins. Set aside in a large bowl.   Mix ground flaxseed with enough water to cover and set aside and allow to thicken.   Sauté onions over medium heat until soft, add garlic and cook for about 15 minutes....


Breakfast Quesadilla

Ingredients 4 large fresh flour Tortillas 400g tin Red Kidney Beans 1 cup of grated Cheddar Cheese ½ White Onion, diced 400g tin of whole Tomatoes 1 tsp. Chilli Powder 1 tsp. Ground Cumin pinch of Salt and Pepper Garnish: 1 fresh Lime fresh Coriander 2 Eggs Heat a medium sized frying pan and add oil, diced onion, salt and pepper. Cook on medium heat for 3 minutes or until onion becomes soft and clear. Add kidney beans, tomatoes, cumin and chili powder and cook for a further 10 minutes. Cover and...


Roasted Dates With Almond & Ricotta

Roasted Dates With Almond & Ricotta Ingredients ½ cup of Ricotta Cheese 4 Tbsp. of Almond Nuts, crushed 20 Medjool Dates 1 Tbsp. Extra Virgin Olive Oil 1 Tbsp. Balsamic Vinegar Glaze Sea Salt to taste   Preheat your oven to 180 degrees Celsius or 350 degrees Fahrenheit. In the meantime, heat a medium sized frying pan to medium heat and add crushed almonds. Stir almonds frequently, until warm and toasted, removing them from heat as they begin to brown. In a small bowl, mix the ricotta cheese...


Smashed Avocado, Feta and Rocket Bagel

Smashed Avocado, Feta and Rocket Bagel Ingredients 1 whole avocado 1 bagel 100g feta cheese 1 cup washed rocket lettuce 1 half lemon 1 tbsp olive oil     Cut the bagel in two slices and place under grill on medium until crispy.   Remove avocado flesh and mix into a bowl with feta cheese.   Spread avocado and feta mix over bagel halves. Cover with rocket leaves.   Garnish with half a fresh lemon and drizzle olive oil over top. Salt and pepper to taste. ...


Blue Cheese & Caramelised Onion Pizza

Blue Cheese and Caramelised Onion Pizza Ingredients 2 flatbread or pizza bread 2 tbsp blue cheese or blue cheese dip 1 cup rocket 1 green pear, sliced 30gm parmesan cheese, sliced 3 onions 2 tbsp olive oil 1 tbsp brown sugar ¼ cup red wine vinegar Caramelized Onion:    Fry onions in olive oil until brown and starting to soften. Add brown sugar and red wine vinegar and simmer until onions are soft and caramelised. Can be used immediately or stored in the fridge.   Pizzas: Preheat oven to 180 degrees Celsius.    Spread blue cheese...


Diet Vs Exercise ?

Which is more important – diet or exercise? It's one of the most commonly asked questions for those setting out to lose weight. And the short answer is 'both'. If you hate exercise and want to lose weight just by changing your diet, you're setting yourself up to fail, says Dr Chris Tzar, an exercise physiologist from the University of New South Wales....


Fix Your Soccer Knee Injury – An Essential Guide

Of all injuries, the most feared in Soccer is knee injuries. No injury is pleasant, but soccer knee injuries are the particular ones that can bring the whole show crashing down....


Warm Up for Soccer the Correct Way

As the soccer season has commenced, it is known that avid players will be hitting the pitch straight after work or school. Although injuries in sport can sometimes be unavoidable, giving yourself time to warm up prepares your body and is vital....


The Importance of Core Strengthening in Cyclists – In Depth

Cyclists spend many hours in the same position while pushing hundreds of watts through the pedals. When riding, some muscles will be used to hold you in position, while others are working on generating power through the pedals....


Research Update on Core Stability & Cycling

The majority of health professionals are now embracing the concept of CORE stability and its importance in different sporting and training activities – a recent study printed in the “Journal of Strength and Conditioning Research” looked at the relationship between core stability and cycling performance....