Recipes – LEAH ITSINES

Recipes

Banana, Lemon and Poppy Seed Muffins

Banana, Lemon and Poppy Seed Muffins

MUFFINS ARE THE BEST. They're so easy to make, quick to grab and go and.....they make your kitchen smell incredible so... #winwin!  Makes: 8 muffins  Ingredients: 2 bananas, mashed1/2 cup maple syrup 1/3 cup almond milk 1/2 tsp vanilla essence1 cup fresh raspberries   1 1/2 cups self raising flour 1 tsp cinnamon1 tsp baking powder1 tbsp poppy seeds 1/3 cup shredded coconut  1 x 250g Philadelphia Lemon Icing  Directions: Pre-heat oven to 180/350 degrees celsius.  Mix all the wet ingredients together in a small bowl. In a large mixing bowl, mix together the dry ingredients. Add the wet mixture to the dry mixture and combine well.  Place into a lined muffin tin and bake in the oven for 20 minutes.  Remove from the oven and allow to cool slightly.  Using a piping bag, spoon the lemon Philadelphia icing and pipe on top of the muffins - making a super cute swirl shape!  EAT!  Tip: If you wanted to play with the flavours, you could grab the original icing flavour from Philadelphia and dress it up yourself :) YUM!
Mexican Salsa wrap with Textured Protein

Mexican Salsa wrap with Textured Protein

Ready in: 10 minutesServes: 2 peopleIngredients: Olive oil, for cooking  1 x Macro Organic Mexican Textured Protein 1 garlic clove, crushed  1 cup black beans, drained and rinsed 1 tsp smoked paprika  1/2 tsp cumin Salt and Pepper to taste  2 wholegain wraps  3-4 cherry tomatoes, slcied  ½ red onion, sliced  ½ avocado, sliced  Fresh coriander, to serve Additionals: Jalapenos, corn, sour cream, lime juice.  Directions:  Add boiling water to the textured protein (cook according to packet instructions) and leave to soak. In a small pan, heat olive oil over medium to high heat. Add garlic and cook for 20 seconds. Add beans, paprika, cumin, salt and pepper. Cook for 3-4 minutes to heat though well.  Add cooked textured protein to the pan and heat through.  Warm your wrap, add textured protein, cherry tomatoes, red onion, avocado and coriander. If you’d like a sauce, add some sweet chilli, japenese mayonnaise or something like a smear of  sour cream!  Eat! 
Asparagus Fish burger

Asparagus Fish burger

How good are home made burgers? This is a DELISH Fish burger with yummy chopped up asparagus. Try it for your next easy weeknight dinner!  Makes: 6 patties (serves 6)Cook time: 10 minutesPrep Time: 10 minutesIngredients:400g boneless firm white fish (ling, snapper, flat head etc)1 tablespoon red curry paste1 garlic clove1 spring onion, roughly chopped1 slice of bread1 handful of corianderSalt and pepper to taste½ lime, squeezed5 – 6 asparagus spears, sliced thinly6 bread rolls (one for each)Olive oil, for cookingTopping Ideas:2 – 3 Asparagus spears, peeled1 medium tomato, sliced thinly1 small red onion, sliced1 medium carrot, peeled and sliced thinly2-3 tablespoons Kewpie mayonnaiseDirections: In a blender add fish, curry paste, garlic, spring onion, bread, coriander, salt, pepper and lime juice. Blitz until it becomes a fine paste and everything is sliced evenly. Place mixture into a bowl. Slice asparagus spears thinly and add into the bowl. Fold the asparagus through the mixture. Divide the mixture into 6 balls and shape each ball into a patty. In a medium non-stick pan, add a splash of olive oil and heat over a medium high heat. Lay the patties into the pan and cook for 3-4 minutes on each side or until lightly golden and cooked through. Toast your bread and add some toppings! The ones I have listed are a guide, but addyour own favourites!Tips: Lightly grill the asparagus beforehand for more flavour!Alternatives: This can be done with chicken mince or skinless salmon fillets.  
Tomato Pesto Pasta Salad

Tomato Pesto Pasta Salad

This is an ideal meal prep dish that can be eaten warm or cold as a salad – whetherit’s at your desk for lunch or as I like to daydream about, lunch by the pool. The Mix-a-mato® tomatoes are an awesome colour pop and the blend of flavours from all thedifferent tomato varieties makes this dish a standout.Serves: 2Cook time: 15 minutesPrep time: 10 minutesIngredients:2 cups spiral pasta, uncooked½ cup Broccolini® chopped1 tablespoon basil pesto½ cup Mix-a-Mato® tomatoes, halved5-10 whole Kalamata olives, pitted1 cup baby spinach1 small zucchini, sliced into half-moons1 teaspoon parmesan cheese1 teaspoon pepita seedsDirections: 1. Cook pasta according to packet instructions.2. Heat a medium pan with a splash of olive oil over medium high heat. PlaceBroccolini® and zucchini into the pan and cook for 5-6 minutes. Then addolives, baby spinach and Mix-a-Mato® tomatoes. Toss for 3-4 minutes untiltomatoes have begun to soften.3. Add cooked into the pan and toss to warm through. Add pesto to the pan andmix through. Transfer to a serving dish. Sprinkle parmesan cheese and pepitaseeds over the top.
Salmon & Salsa with Mix-a-mato

Salmon & Salsa with Mix-a-mato

A deliciously zesty salsa is a great topping to have on hand in summer whether your adding it to salmon or chicken for dinner or even having for brekkie on eggs and sourdough. Mix-a-Mato® tomatoes are great for this as each variety of tomato in the punnet brings different depth of flavour to the salsa - yum. Serves: 1Cook time: 10 minutesPrep time: 5 minutesIngredients: 1 middle pieces of salmon, skin offSalt and pepper, to taste Olive oil, for cookingCooked rice, for serving. Mix-a-mato® Salsa:1 cup Mix-a-Mato® tomatoes, quartered  1 spring onion stalk, finely sliced 1 tbsp fresh coriander, roughly chopped 1 small garlic, sliced 1/2 tbsp olive oil 1 tbsp. lemon juice Pinch of salt Directions:  Coat salmon in a pinch of salt and pepper on both sides. Heat a small non-stick pan with a splash of olive oil over a medium high heat. Cook salmon on both sides for 3-4 minutes or until cooked to your liking. Meanwhile to create the Mix-a-mato® salsa, add fresh tomatoes (a blend of the varieties from the Mix-a-Mato® punnet for different flavours), spring onion, coriander, garlic, olive oil, lemon juice and a pinch of salt into a bowl and mix well. Taste and season accordingly. One salmon is cooked, place on a bed of rice and top with the Mix-a-Mato® salsa. 
Tuna Salsa with Baked Potato

Tuna Salsa with Baked Potato

YUM! What a quick and easy dinner! Tuna is a staple in my house and I absolutely love it.  Ingredients 2 x Sirena Tuna Savoury Onion Flavour 2 large potatoes  1 cup cherry tomatoes, halved 1 avocado, diced  1 garlic clove, sliced  Large handful fresh basil, roughly torn Pinch of salt  ½ lemon, squeezed to taste  Olive oil, for dressing  Directions: Preheat oven to 180 degrees celsius.  Boil some water in a deep pot and par-boil your potatoes for 15 minutes. Once boiled, place into the oven for 40 minutes with a splash of olive oil and a sprinkle of salt.  Into a small bowl, add cherry tomatoes, avocado, garlic, basil, lemon, a drizzle of olive oil, a sprinkle of salt and the two cans of tuna. Mix well.  Once the potatoes are cooked and soft inside, slice in half and divide the salsa between the two.  EAT!  Tips: You can choose to dress with a little balsamic glaze for something a little sweeter. 
Protein Brownie

Protein Brownie

This is SUCH a delicious protein brownie and can be enjoyed at ANY time of the day! It's the perfect 3pm or post workout snack. Plus, it can easily be made vegan for all my vegan friends! YAY! I love enjoying these with a bit of yoghurt and fresh berries. YUM! Makes: Approx 12 brownies Prep Time: 15 Minutes Cooking Time: 25 Minutes Ingredients:  1.5 cups Spelt Flour (or any other choice of flour) 1 cup Whey Chocolate Protein Powder  1/2 cup of Cacao 1 1/2 tsp Baking Powder 1/3 cup Coconut oil (Melted) 1 cup of Maple Syrup or Rice malt syrup 2/3 cup Coconut Milk 1 tablespoon of Vanilla Extract Pinch of saltOptional: 1/4 cup blueberries  Tip: 1. You can use another flavour of protein powder if you like! Simply add another 1/4 cup of cacao. 2. If this mixture is a little dry, add a little more coconut milk. Directions:  Pre-heat oven to 180 degrees celsius. Add flour, protein powder, cacao and salt into a bowl and mix well. Make a well in the flour and then pour all the wet ingredients in.  Mix well until all combined. If it is looking dry, add a little more coconut milk.  Pour into a deep lined baking tray and spread evenly from edge to edge.  Place into the oven for 20 minutes. Using a fork or a skewer, place into the middle of the brownie and if it comes out clean, its ready!  Slice and EAT! 
Asparagus Pesto Pasta Salad:

Asparagus Pesto Pasta Salad:

Serves: 4Cook time: 20 minutesPrep Time: 10 minutes Ingredients: 1 bunch asparagus (6-7 spears)15 cherry tomatoes, left whole2 garlic cloves3 tablespoons basil pesto1-2 cups rocket2 cups penne, uncookedOlive oil, for cookingSalt and pepper   Directions: Pre-heat oven to 180 degrees Celsius. Cook pasta according to packet instructions. Set aside. On a lined baking tray, add asparagus, tomatoes, garlic and a drizzle of olive oil. Season with salt and pepper. Place into the oven for 20 minutes, or until the tomatoes have begun to burst. Chop asparagus spears into small bite size pieces and add into a bowl with the tomato, garlic and cherry tomatoes. Add in cooked pasta and pesto. Mix well to ensure the pasta is covered with the pesto! Add the rocket, season with salt, pepper and mix. Eat warm or cold. Tips: Swap rocket for baby spinach or penne for a spiral pasta for something different! Alternatives: You can also add some shredded roast chicken in the salad for some extra protein.
Meatballs with Fresh Apple

Meatballs with Fresh Apple

Makes: 20 balls / serves: 4Prep time: 10 minutesCook time: 10 minutes  Ingredients:2 apples, cored and grated (Royal Gala, Fuji, Pink Lady or Granny Smith) 250g pork mince 250g beef mince 1 small brown onion, diced 2 garlic cloves, crushed 1 small handful of parsley, roughly chopped5-6 mint leaves, roughly chopped 1 egg ½ cup breadcrumbs (more if needed) Salt and pepper, to your preference  Directions:  In a large mixing bowl, add ALL ingredients and mix well.  Roll 1-2 tbsp of the mixture into a ball at a time and place onto a plate. Place into the fridge to ‘set’ for 20 minutes.  Heat a large pan with a splash of olive oil and cook the meatballs for 7-10 minutes or until compleletly cooked through.  Serve with a salad or as an entree to your meal!  Tip: These can be frozen raw! They will last up to three months in the freezer (how great is that!) Defrost in the fridge and cook. 
Black Bean Shakshuka With Spelt and Chia seed Dippers

Black Bean Shakshuka With Spelt and Chia seed Dippers

Ready in: 20 minutesServes: 4 peopleIngredients Olive oil, for cooking 4 eggs 1 small brown onion, diced  2 garlic cloves, crushed  2 x 400g cans of crushed tomatoes  1 x 400g can of black beans, drained and rinsed  1 tsp nutmeg ½ tsp cumin ½ tsp allspice  Pinch of cinnamon Fresh basil leaves, to taste  4 slices of Macro Organic Spelt and Chia seed bread  Directions:  In a deep pan, add a splash of olive oil and heat over a medium - high heat.  Add onion and garlic and stir for 2-3 minutes or until the onion becomes translucent.  Add tomatoes, nutmeg, cumin, all spice, cinnamon and fresh basil. Add beans.  Cook for 3-4 minutes until bubbling. Crack eggs directly into the sauce and pop a lid over the top. Cook for 5-6 minutes (or until eggs are cooking to your liking). Toast the Macro organic Spelt and chia bread and slice into strips (these are your dippers!)  Eat straight from the pan! Dip your toast into the pan and enjoy.  Tips You can make in little individual ramekins for single serves, 
Hearty Pumpkin Soup with Croutons

Hearty Pumpkin Soup with Croutons

Ready in: 40 minutesServes: 4 people Ingredients:Olive oil, for cooking3 short cut bacon rashers, diced1 brown onion, diced 2-3 garlic cloves, crushed 4 cups butternut pumpkin, chopped1 large leek, washed and sliced 2 small carrots, sliced Salt and pepper, to taste ½ tsp chilli flakes (optional) 1L of vegetable stock (more if needed)4 slices Macro Organic Ancient Grain Bread1 tsp garlic granules (fresh if you don’t have!) Directions:  Preheat oven to 200 degrees celsius.  In a deep pot, add a splash of olive oil and heat over a medium - high heat.  Add bacon, onion and garlic and stir for 2-3 minutes or until the onion becomes translucent.  Add pumpkin, leek, carrots, salt, pepper, chilli flakes and stir. If you wanted a little extra flavour, add some curry powder (see tip!)  Stir for 2 minutes until everything is coated and heated through.  Add vegetable stock and leave to cook for 30 minutes or until vegetables have softened.  Meanwhile, slice the bread up into small cubes and coat with a splash of olive oil, salt, pepper and garlic granules. Place into the oven for 10-15 minutes or until lightly golden.  Blend soup with a stick blender (or regular blender) until your desired consistency.  Add soup to a bowl and sprinkle croutons on top.  Serve!  Tips For extra flavour, you can add a tablespoon of curry powder!  Make this in bulk and freeze into single serves. This will last in the freezer for 3 months! 
Lentil and Beef Patties

Lentil and Beef Patties

Lentils give a great texture to a patty - and I absolutely love them! They're great for a plant based source of protein and a great staple to have In your pantry at all times. Once these patties are made,  layer it on a burger bun and top with your favourites! Makes: 6 patties Ingredients: 600g beef mince 3 mushrooms, finely grated 1 400g can of brown lentils, drained and rinsed 1 small brown onion, diced or grated1/4 cup bread crumbs2 tbsp soy sauce  1 egg2 tbsp parsley, chopped Salt and pepper, to taste  Olive oil, for cooking  Directions:  In a large mixing bowl, add mince, mushrooms, drained lentils, brown onion, breadcrumbs, soy sauce, parsley, salt and pepper. Mix well.  Once mixed, shape into small burger patties. If these are a little sticky or having trouble staying together, add a little breadcrumb until the mixture is firm. In a deep non-stick pan, heat a splash of olive oil over medium high heat. Add patties into the pan and cook for 3-4 minutes on each side.  Once cooked - build your burger! Or eat with a side salad.  Hope you loved this recipe! Love Leah x