Here’s one that shocked me with the taste. I’ve never really been a fan of sardines, but this is REALLY nice – and shockingly healthy. Sardines are packed with healthy omega-3s, protein, calcium and vitamins. Serves: 4 Time: 15mins Ingredients: Olive oil 250g cherry tomatoes 2 pita breads 1 Lebanese cucumber, chopped 80g kalamata olives, sliced 2 cups fresh continental parsley 1/2 small red onion, [...]

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This is one of my dead-set favs! This is on my weekly menu at the moment, and i’m 100% certain you will LOVE it! Time: 30 mins Serves: 4 Per serve: 36g Protein, 14g fat (5.5 saturated), 77g carb, 6.5 fibre, 600 cals Ingredients: 350g rigatoni pasta 2 tsp olive oil 1 brown onion, finely chopped 2 cloves garlic, finely chopped 300g lean beef mince 2 tbsp [...]

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Monday morning. Alarm. Urgh you shouldn’t of had that extra glass of wine last night. You shower a little longer than usual, and getting ready takes a little longer than you really have to spare. You’re late. Shit. Breakfast is the last thing you’ll have time for today. At a stretch you may grab a ready-to-drink [...]

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Last week I introduced Part 1 of the the Girlfriend Bikini Workout – exercise. This week we are going to talk about what to eat, how much to eat and when to eat it. In my humble opinion, this is THE area where people fail in body transformation. I am not an expert or a nutritionist. [...]

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I’ve only ever worn a bikini once – there I said it. Mind you, I’m a guy and that was a big night. However, you, like most of my readers, probably have a very strong desire to build a bikini body – especially if you are in the southern hemisphere where summer is RAPIDLY approaching. So without [...]

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Pasta fagioli – pasta with beans, meat free vegetarian* protein dish As we always say, its so so important to get enough protein. Pasta Fagioli is bean based pasta dish I learnt to love through Calabrese family friends. While we generally like to list recipes that can be quickly cooked and eaten, this one is a no-fuss [...]

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Herb-roasted chicken cutlets You’ll need: Chicken Cutlets 1 tbsp minced fresh Tarragon 1/4 cup fresh Dill 1/2 cup fresh Parsley Salt & Pepper 1tbsp Olive Oil 1 Chicken Stock (or 1 cup liquid chicken stock) Mix tarragon,dill, parsley, salt and pepper to taste. Place chicken in a baking dish with 1 tbs olive oil, herb mixture and 1 cup chicken stock. Roast at 165°C for about [...]

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To make marinade, mix: 1 tblspoon of olive oil 2 tblspoons of lemon juice 2 tbsp parsely 1 tsp crushed garlic Salt/Pepper to taste Cut 500g (1lb) of boneless lamb 6 onions and 2 capsicums (peppers) into chunks Thread onto skewers and brush with marinade BBQ on medium-high heat until done, turning 2 or 3 times Serve with 1 cup yoghurt, 1 tsp crushed [...]

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Made these last week – very very tasty! Cook minced garlic cloves in 1 tsp canola oil until fragrant. Add 450g of peeled prawns; season and cook until see-through (about 3 minutes). Mash an avocado with 2 tbs minced shallots or onion, 1 tsp garlic, 1 tsp diced chilli, a squeeze of lemon juice and salt and [...]

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