ZenFit Pilates - Fitness

Super Easy Super Foods! S-Plan

WELCOME! CLICK A TITLE - VISIT THE PAGE!
About Suzanne & Client Comments
Class Schedule 2017
VIDEO CLIPS AND HANDOUTS FOR PILATES, YOGA AND FOOD PLANNING
ALL ABOUT PILATES
Super Easy Super Foods! S-Plan
IMPORTANT LINKS FOR PERSONAL GROWTH & WELLNESS
FOOD ADDITIVES & GLYCEMIC INDEX LINK

Visit this link to view past food/cooking classes  
 
 
"Quick, creative, lite and Nutritious! -  Smoothies, soups, salsas, sweets, sushi and more"
 
 

Natural healing = eat more whole food!

Delicious and nutritious!
 
These are just a few of my original recipes, try them!

Tips and tricks

 

It's all about the dressing! The dressing or sauce should be full of nutrients and good for you. I like using a thick creamy yogurt with a splash of balsamic vinegar, low in calories, fat and good for you! My favorite is using ginger, garlic, orange juice, a little sweet rice vinegar and tahini. be creative, cut out the bad fat and artificial stuff!  Enjoy!

 

 

Barbecued veggie medley

 

4 zucchini or summer squash

4 large carrots

4 portabello or large field mushrooms

1 eggplant

2 red, green or yellow peppers (capsicum)

2 tbsp olive oil

 

Wash all veggies well. Remove seeds from peppers.

Slice zucchini and carrots in halves, lengthwise. Slice eggplant into 1/4 inch rounds. Brush with oil and brown on the grill or in hot oven (200 C) for about 12-15 min. Serve hot or cold with dressing or dip such as hummus and cucumber raita dip. (see below)

Rainy Day?? Just chop it all up and make it a stir fry instead!

 

Serves 4

 

1 SERVING = 145 CALORIES - 5 GRAMS FAT

(4 VEG - 1 FAT)

 

Cucumber Raita Dip

 

1 c non-fat or low-fat yogurt

2 medium size cucumbers, seeds removed

1/4 c chopped mint leaves (fresh)

1/4 tsp ground cumin seed

1 tbsp lemon juice

salt and pepper to taste

 

Mix all ingredients in food processor until smooth.

For chunkier texture, chop cucumbers and mint by hand.

Serves 4

 

1 SERVING = 1/4 CUP

25 CALORIES

(1/4 MILK - 0 FAT)

 

Hummus

 

1 can (410 g) chickpeas (garbanzo beans)

c chopped parsley leaves

1/4 c chopped olives (optional)

3 cloves garlic, pressed or finely chopped

2 tbsp olive oil

2 tbsp tahini (sesame seed paste)

juice of 1 lemon

2 tbsp rice or balsamic vinegar

tsp salt and pepper

cayenne pepper to taste

Place all ingredients in a food processor.

Process until smooth, scraping down sides during processing.

Add 1-2 tsp. cold water during

processing for thinner dip.

6 servings

 

1 SERVING = 1/4 CUP

110 CALORIES - 5 GRAMS FAT ( VEG - 1 FAT)

 

 

 

Balsamic Cream Dressing

 

1 c low-fat yogurt or greek yogurt

2 tbsp quality balsamic vinegar

2 pressed garlic cloves

 

Mix all ingredients well, until smooth.

Serve with BBQ vegetables, flat breads, meat or fish. For salad dressing use more liquid style

yogurt.

 

8 servings

 

1 SERVING = 2 TBSP

45 CALORIES - 5 GRAMS FAT

(1 FAT)

Pico de Gallo Salsa

 

3 large, firm tomatoes

1 red onion

c fresh coriander leaves (cilantro)

1 green pepper (capsicum)

1-2 chopped hot pepper, fresh or pickled

juice of lemon or lime

 

Seed the tomatoes and peppers.

Chop all ingredients finely and combine.

Add lemon juice and serve

6 servings

 

1 SERVING = 1/2 CUP, 25 CALORIES ( 1 VEG)

.....enjoy your journey, namaste
 
                                   Suzanne