Be Lean & mean, eat colour & protein!
Monday, August 29, 2016

Post Workout Meal Tri-Coloured Quinoa with Pan-fried Salmon

A simple dish that not only looks bright and colourful but tastes amazing. Tri-coloured quinoa salad makes a great side dish for chicken or fish, it’s also perfect for BBQ's. You can totally modify this to your taste, substitute any of the ingredients with other like coloured vegetables to create a new flavor altogether. Leave out what you don't like, or add more of what you do like. Enjoy!

1½ cups uncooked tri-coloured quinoa
2 cups water
pinch of salt
3 green/ spring onions, thinly sliced
1 small green capsicum, deseed & chop
1 small red capsicum, deseed & chop
1 small yellow capsicum, deseed & chop
juice of 1 lemon, squeezed fresh cracked pepper, to season
garnish with fresh dill
flaxseed oil to serve

Step 1: Rinse quinoa for about 1-2 minutes. Fill a medium saucepan with water, add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover; Continue to simmer covered for a further 10-12 minutes.

Step 2: Remove saucepan from heat. Keep covered for an additional 5 minutes.

Step 3: Remove lid, fluff with a fork then transfer cooked quinoa in to a large mixing bowl to cool.

Step 4: Add the onions and chopped capsicum to the quinoa, and squeeze lemon over the ingredients.

Step 5: Plate up, drizzle flax oil over the quinoa, season with pepper and toss well. Serve immediately with your choice of first-class protein!

NOTE from Shar: I obviously chose a beautiful 200g salmon fillet as my choice of first-class quality protein to accompany the quinoa salad. Lightly spray a non-stick frying pan with oil, and heat on medium-high heat. Place fillet into pan, and cook 3-4 minutes on both sides. Serve immediately when done!

Substitution suggestions for the salad:

1 large continental cucumber, washed, diced
1 cup perino cherry red tomatoes, quartered
½ cup of corn

  Servings: 6           Cooking & Prep time: 25 minutes

Nutritional Information: (per serve)
          Calories/kjs 139.3    Protein: 4.1 g     Carbs: 26.9 g     Fat: 1.7 g


Rapid Sculpt FIRE Workout #2
Monday, August 22, 2016


MP Nepalese Pork Mince Curry
Monday, August 15, 2016

Want to eat delicious tasty food that gets you lean?

Try one of my favorite "get lean" dishes!

Nepalese cuisine possesses the most delicious and unique style of taste. This dish, is a dry, fragrant pork mince (ground lean meat) with mild spices that’s simple, subtle and most satisfying. The Nepalese consider that food and eating are all divine and food should be eaten in a joyful manner! I think the Nepalese & MP have something in common!

2 tbls sesame oil
500g lean pork mince
2 tbls yellow mustard seeds
2 tsp’s ground cumin
1 tsp ground turmeric
2 tsp’s garam masala
1 garlic clove, crushed
1 tsp chili flakes
4 - 5 spring /green onions, finely chopped
1 cup (250ml) salt-reduced chicken stock
juice of 1 lime
¼ - ½ cup fresh coriander, coarsely chopped
drizzle flaxseed oil when serving

1. Heat oil in a large frying pan over medium heat. Add mustard seeds, stirring frequently, for about 2 minutes or until seeds pop open.

2. Next add cumin, turmeric and garam masala; cook, stirring, for about 1+ minute until fragrant.

3. Add garlic, chili flakes and spring onions; stirring, until onion softens.

4. Add pork mince; continue to stir frequently ensuring spicy paste covers the meat, and meat is cooked thoroughly.

5. Add liquid, cover with lid and simmer on reduced heat for 10-12 minutes.

6. Remove from heat, add lime juice and stir in coriander.

7. Plate up. Serve with rice or your choice of grains for an ‘Inside the Window’ meal, or with lettuce cups, cucumber slices, salad or steamed vegetable medley for a quick delicious meal, anytime throughout the day. Don’t forget to add your omega 3!! Drizzle with flax oil and enjoy a tasty, Nepalese dish! 

Rapid Sculpt FIRE Workout #1
Monday, August 08, 2016


MP Italian Wonton Cupcakes
Monday, August 08, 2016



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