Micaela Fitness Recipes
Eating right is just as important as exercising yet convenience has taken precedence over cooking healthy meals due to busy lifestyles. Cooking has become a passion of mine over the last few years as due to food sensitivities I began the gluten and dairy free lifestyle. Between experimenting with vegan recipes for clients, gluten and dairy free recipes for myself, low calorie recipes for people who wanted to lose weight (low carb, high protein, etc. etc) I began to try and come up with recipes that could accommodate almost anyone, no matter what special eating plan they were on. I have come up with healthy recipes that are quick, convenient, healthy and tasty and they can fit with almost any special diet with minimal modifications. I have included the nutritional information, as well as Weight Watchers points for those who are keeping track. Whether you are trying to lose weight, looking for a modified indulgence, or just a quick dinner recipe I should have something for you. Ideally you should be able to eat a bit of everything within moderation but taking into consideration your macronutrient ratios is also an important part of having a well balanced diet.
If you’re confused about what to eat send me at email micaelafitness@gmail.com and I can help you figure out what you should be eating and how much.
Keep checking back as I plan to include new recipes on a weekly basis as I LOVE to experiment.
Bon Appétit ! - Micaela Whitworth
**Also, be sure to check out the recipes at the bottom of this page that are from some of my favorite cookbooks!**
If you’re confused about what to eat send me at email micaelafitness@gmail.com and I can help you figure out what you should be eating and how much.
Keep checking back as I plan to include new recipes on a weekly basis as I LOVE to experiment.
Bon Appétit ! - Micaela Whitworth
**Also, be sure to check out the recipes at the bottom of this page that are from some of my favorite cookbooks!**
New Recipes
Coconut & Lentil Curry
Turkey Burgers
Pequeño Chile Rellenos
Gluten Free Parsley Salad
Curry Chicken
Buckwheat Pancakes
Sample Recipes from Micaela's Favorite Cookbooks
Gado Gado
Serves 6
Ingredients
1 x 9-oz (250g) block firm tofu4 carrots, peeled and sliced
2 Tbsp dark soy sauce1 head cauliflower, cut into florets
Vegetable, seed or nut oil for frying1 head broccoli, cut into florets
3 cups (200g) snow peas1 large red onion, peeled and sliced
To garnish (optional):
Pea shoots
1 quanity Sambal kacang
1. Place the tofu in a shallow bowl and put a small plate directly on top of the tofu. Put something heavy, like a can of soup on the plate and leave for 20 minutes. ( the weight of the can will force the excess water from the tofu. Less water makes the tofu crispier when fried.) Drain away the excess water and chop the tofu into cubes. Return to the bowl and toss with the soy sauce. Leave to marinate for 20 minute, tossing occasionally.
2. Heat 1 Tbsp oil in frying pan over medium-high heat. Add the sliced onions and sauté, stirring occasionally, for 5 minutes. Reduce heat to low and leave to cook, stirring occasionally for 30 minutes.
3. Heat 1 Tbsp oil in another frying pan over medium-high heat. Fry the marinated tofu for 2-3 minutes each side until golden. Set aside and keep warm.
Bring a large pan of salted water to a gentle boil. Add the carrots and cook for two minutes. Add the cauliflower and cook for 2 minutes more. Add the broccoli and cook for a further 2 minutes. Add the snow peas and simmer for a further minute, then drain all the vegetables into a colander.
4. To serve, heat the sambal kacang until hot (add water if too thick). Divide the vegetables and tofu among the warmed plates and spoon the sauce on top. Garnish with pea shoots.
Printed with permissions from Pippa Cuthbert & Lindsay Cameron Wilson.
Serves 6
Ingredients
1 x 9-oz (250g) block firm tofu4 carrots, peeled and sliced
2 Tbsp dark soy sauce1 head cauliflower, cut into florets
Vegetable, seed or nut oil for frying1 head broccoli, cut into florets
3 cups (200g) snow peas1 large red onion, peeled and sliced
To garnish (optional):
Pea shoots
1 quanity Sambal kacang
1. Place the tofu in a shallow bowl and put a small plate directly on top of the tofu. Put something heavy, like a can of soup on the plate and leave for 20 minutes. ( the weight of the can will force the excess water from the tofu. Less water makes the tofu crispier when fried.) Drain away the excess water and chop the tofu into cubes. Return to the bowl and toss with the soy sauce. Leave to marinate for 20 minute, tossing occasionally.
2. Heat 1 Tbsp oil in frying pan over medium-high heat. Add the sliced onions and sauté, stirring occasionally, for 5 minutes. Reduce heat to low and leave to cook, stirring occasionally for 30 minutes.
3. Heat 1 Tbsp oil in another frying pan over medium-high heat. Fry the marinated tofu for 2-3 minutes each side until golden. Set aside and keep warm.
Bring a large pan of salted water to a gentle boil. Add the carrots and cook for two minutes. Add the cauliflower and cook for 2 minutes more. Add the broccoli and cook for a further 2 minutes. Add the snow peas and simmer for a further minute, then drain all the vegetables into a colander.
4. To serve, heat the sambal kacang until hot (add water if too thick). Divide the vegetables and tofu among the warmed plates and spoon the sauce on top. Garnish with pea shoots.
Printed with permissions from Pippa Cuthbert & Lindsay Cameron Wilson.
Red Lentil Dhal
Serves 4-6
Ingredients – lentil dhal
Scant 1 cup red lentils
2 tbsp vegetable or sunflower oil
1 onion, peeled and finely chopped
2 garlic cloves, peeled and finely chopped
1-in (2.5cm) piece of fresh root ginger, peeled and grated
½ tsp crushed red pepper
1 tbsp tomato paste
2 large tomatoes, roughly chopped
2 ¼ cups (500ml) boiling water
Salt to taste
Juice of 1 lemon
1 large handful fresh cilantro, finely chopped
2-3 long red chillies, roasted, to serve
Ingredients - Spice Mix
2 tsp mustard seed
1 tsp fenugreek
2 tsp coriander seeds2 tsp cumin seeds
Rinse the lentils and leave to soak in cold water while you prepare the spice mix.
In a small, dry pan heat all the spices until aromatic and starting to pop, about 2 minutes. Transfer to a mortar and pestle or spice grinder and grind to a fine powder. Set aside.
In a large non stick saucepan heat the oil. Add the onion and sauté until translucent but not browned. Stir in the garlic, ginger and crushed red pepper. Then add the spice mix and sauté for a further 30 seconds. Stir in the tomato paste, chopped tomatoes and add the water. Drain the lentils and add to the pan. Bring to a boil and simmer, stirring occasionally, for about 40-45 minutes or until the lentils are cooked and most of the liquid has been absorbed, remove from the heat, season to taste with salt and stir in the lemon juice and cilantro. Serve warm, garnished with roasted red chillies.
Printed with permissions from Pippa Cuthbert & Lindsay Cameron Wilson.
Serves 4-6
Ingredients – lentil dhal
Scant 1 cup red lentils
2 tbsp vegetable or sunflower oil
1 onion, peeled and finely chopped
2 garlic cloves, peeled and finely chopped
1-in (2.5cm) piece of fresh root ginger, peeled and grated
½ tsp crushed red pepper
1 tbsp tomato paste
2 large tomatoes, roughly chopped
2 ¼ cups (500ml) boiling water
Salt to taste
Juice of 1 lemon
1 large handful fresh cilantro, finely chopped
2-3 long red chillies, roasted, to serve
Ingredients - Spice Mix
2 tsp mustard seed
1 tsp fenugreek
2 tsp coriander seeds2 tsp cumin seeds
Rinse the lentils and leave to soak in cold water while you prepare the spice mix.
In a small, dry pan heat all the spices until aromatic and starting to pop, about 2 minutes. Transfer to a mortar and pestle or spice grinder and grind to a fine powder. Set aside.
In a large non stick saucepan heat the oil. Add the onion and sauté until translucent but not browned. Stir in the garlic, ginger and crushed red pepper. Then add the spice mix and sauté for a further 30 seconds. Stir in the tomato paste, chopped tomatoes and add the water. Drain the lentils and add to the pan. Bring to a boil and simmer, stirring occasionally, for about 40-45 minutes or until the lentils are cooked and most of the liquid has been absorbed, remove from the heat, season to taste with salt and stir in the lemon juice and cilantro. Serve warm, garnished with roasted red chillies.
Printed with permissions from Pippa Cuthbert & Lindsay Cameron Wilson.
For more information on how to live green please go to http://www.gorgeouslygreen.com/
Poached Salmon & Dill Raita
Serves 2
Ingredients
½ onion, peeled
2 wild Atlantic salmon fillets (each the size of a deck of cards)
1 tbsp fresh dill
½ cucumber, very finely sliced (use mandolin for paper thin slices)
1 tsp lemon juice
1 tsp minced fresh mint
1 cup plain yogurt
Sea salt and fresh ground pepper
Bring a large pan of water to boil over high heat. Add the onion and salmon filets and half the dill. Turn the heat down low so that its just simmering. The fish will cook very quickly, so time it carefully for 8 minutes, then remove from the water with a slotted spoon and place on warmed plates.
Combine the cucumber, lemon juice, mint, and remaining dill in a small bowl. Add the yogurt and season with salt and pepper to taste. Place a large dollop of the raita alongside each salmon filet and serve with barbecued asparagus and a green salad.
Printed with permissions by Sophie Uliano.
Serves 2
Ingredients
½ onion, peeled
2 wild Atlantic salmon fillets (each the size of a deck of cards)
1 tbsp fresh dill
½ cucumber, very finely sliced (use mandolin for paper thin slices)
1 tsp lemon juice
1 tsp minced fresh mint
1 cup plain yogurt
Sea salt and fresh ground pepper
Bring a large pan of water to boil over high heat. Add the onion and salmon filets and half the dill. Turn the heat down low so that its just simmering. The fish will cook very quickly, so time it carefully for 8 minutes, then remove from the water with a slotted spoon and place on warmed plates.
Combine the cucumber, lemon juice, mint, and remaining dill in a small bowl. Add the yogurt and season with salt and pepper to taste. Place a large dollop of the raita alongside each salmon filet and serve with barbecued asparagus and a green salad.
Printed with permissions by Sophie Uliano.
Thai Vegetable Soup
Serves 6
Ingredients
1 cup chopped red onion
1 tbsp olive oil
2 large carrots, chopped
1 small zucchini, chopped
1 red bell pepper, seeded and chopped
1 ½ cups cleaned and stemmed shitake or cremini mushrooms
2 cups chopped Savoy cabbage
4 cloves garlic, chopped
1 tbsp finely chopped jalapeño
1 (14oz) can light coconut milk
14 oz water (measure in coconut can) add more if desired
2 tbsp wheat-free tamari sauce
Juice of ½ a lime
1 tbsp red curry chilli paste
Pinch of red pepper flakes
¼ cup chopped fresh cilantro
Pinch of cumin, turmeric
Fresh ground pepper
Coarse sea salt
In a large stockpot, sauté the onion in the olive oil for 4-5 minutes over medium heat. Add the carrots, zucchini, and bell pepper and continue to cook for another 2-3 minutes. Add the mushrooms, cabbage, garlic, and jalapeño and continue to cook until the veggies are fork tender, 5-6 minutes. Add the coconut milk, water, tamari sauce, lime juice, chilli paste, red pepper flakes, cilantro and spices and simmer to blend the flavors, 20-30 minutes over low heat. Adjust the seasonings if desired. Be sure to add some freshly ground pepper just before serving.
Printed with permissions by Susan O'Brien
Serves 6
Ingredients
1 cup chopped red onion
1 tbsp olive oil
2 large carrots, chopped
1 small zucchini, chopped
1 red bell pepper, seeded and chopped
1 ½ cups cleaned and stemmed shitake or cremini mushrooms
2 cups chopped Savoy cabbage
4 cloves garlic, chopped
1 tbsp finely chopped jalapeño
1 (14oz) can light coconut milk
14 oz water (measure in coconut can) add more if desired
2 tbsp wheat-free tamari sauce
Juice of ½ a lime
1 tbsp red curry chilli paste
Pinch of red pepper flakes
¼ cup chopped fresh cilantro
Pinch of cumin, turmeric
Fresh ground pepper
Coarse sea salt
In a large stockpot, sauté the onion in the olive oil for 4-5 minutes over medium heat. Add the carrots, zucchini, and bell pepper and continue to cook for another 2-3 minutes. Add the mushrooms, cabbage, garlic, and jalapeño and continue to cook until the veggies are fork tender, 5-6 minutes. Add the coconut milk, water, tamari sauce, lime juice, chilli paste, red pepper flakes, cilantro and spices and simmer to blend the flavors, 20-30 minutes over low heat. Adjust the seasonings if desired. Be sure to add some freshly ground pepper just before serving.
Printed with permissions by Susan O'Brien
Kale with Peanut Sauce
Serves 4
Ingredients
1 large shallot or small onion, chopped
1 tbsp olive oil
8 cups chopped kale
¼ cup peanut sauce
Sea salt
Fresh ground pepper
In a large skillet, sauté the shallot in the olive oil over medium-high heat until soft, 3-4 minutes. Add the kale and continue to cook until crisp-tender, about 15 minutes. Pour the peanut sauce over the kale mixture and heat through. Season with salt and pepper.
Printed with permissions by Susan O'Brien
Serves 4
Ingredients
1 large shallot or small onion, chopped
1 tbsp olive oil
8 cups chopped kale
¼ cup peanut sauce
Sea salt
Fresh ground pepper
In a large skillet, sauté the shallot in the olive oil over medium-high heat until soft, 3-4 minutes. Add the kale and continue to cook until crisp-tender, about 15 minutes. Pour the peanut sauce over the kale mixture and heat through. Season with salt and pepper.
Printed with permissions by Susan O'Brien
