Ballee Fitness

23/01/2024

Nachos Nourish Bowl Recipe

Ingredients

• 2 tsp extra virgin olive oil

• ¼ red onion, diced

• 1 garlic clove, crushed

• 2 tsp cumin powder

• 2 tsp sweet paprika

• 1 400g tin black beans, rinsed & drained

• 1 head cos lettuce, shredded

• 2 handfuls corn chips

• ½ cup corn kernels, we used frozen

• ½ avocado, smashed

• 3 tbsp Greek yoghurt, optional, or coconut yoghurt for dairy-free

• 40g (1.4oz) cheddar cheese, grated, omit for dairy-free

• 6 jalapeno slices

For the salsa

• 10 cherry tomatoes, quartered

• ½ cucumber, diced

• 1/8 red onion, diced

• ½ lime, juiced

• 1/8 bunch coriander, leaves shredded

Method

1. Heat the extra virgin olive oil in a non-stick pan over a medium high heat. Add the red onion, garlic, cumin and sweet paprika and sauté for 2-3 minutes or until the onion has softened.

2. Add the black beans to the pan with a splash of water. Season with sea salt and black pepper. Sauté for a further 3-4 minutes.

3. To make the salsa, combine all of the ingredients in small bowl and stir to combine. Season with sea salt and black pepper.

4. To assemble your nacho bowl, arrange the shredded cos lettuce and corn chips across the base of 2 serving bowls. Add the bean mix, corn kernels and salsa. Top with smashed avocado, Greek yoghurt, cheddar cheese and serve

23/01/2024

Nachos Nourish Bowl Recipe

Ingredients

• 2 tsp extra virgin olive oil

• ¼ red onion, diced

• 1 garlic clove, crushed

• 2 tsp cumin powder

• 2 tsp sweet paprika

• 1 400g tin black beans, rinsed & drained

• 1 head cos lettuce, shredded

• 2 handfuls corn chips

• ½ cup corn kernels, we used frozen

• ½ avocado, smashed

• 3 tbsp Greek yoghurt, optional, or coconut yoghurt for dairy-free

• 40g (1.4oz) cheddar cheese, grated, omit for dairy-free

• 6 jalapeno slices

For the salsa

• 10 cherry tomatoes, quartered

• ½ cucumber, diced

• 1/8 red onion, diced

• ½ lime, juiced

• 1/8 bunch coriander, leaves shredded

Method

1. Heat the extra virgin olive oil in a non-stick pan over a medium high heat. Add the red onion, garlic, cumin and sweet paprika and sauté for 2-3 minutes or until the onion has softened.

2. Add the black beans to the pan with a splash of water. Season with sea salt and black pepper. Sauté for a further 3-4 minutes.

3. To make the salsa, combine all of the ingredients in small bowl and stir to combine. Season with sea salt and black pepper.

4. To assemble your nacho bowl, arrange the shredded cos lettuce and corn chips across the base of 2 serving bowls. Add the bean mix, corn kernels and salsa. Top with smashed avocado, Greek yoghurt, cheddar cheese and jalapeno slices.

Two of my favourite things – Mexican and nourish bowls – come together in this delicious nachos-inspired dish. It’s zesty, creamy, spicy and fresh all at once, plus loaded with protein, fibre and good fats. To make it vegan-friendly, use plant-based substitutes for yoghurt and cheese, or simpl...

22/11/2023

Mountain or Beach?? 🔥

21/11/2023

Healthy Salmon Bowl Recipe with Avocado and Beans

Ingredients:

• 100g sashimi-grade salmon, cut into cubes

• 200g green beans, trimmed, blanched and refreshed

• 1 Lebanese cucumber, thinly sliced

• 2 long green shallots, thinly sliced

• Baby herbs, to serve

Spiced Black Vinegar Dressing

• 1/4 cup (60ml) chilli oil

• 1/3 cup (80ml) extra virgin olive oil

• 2cm piece (10g) ginger, finely grated

• 1 tbs toasted sesame seeds

• 2 tbs Chinese black (chinkiang) vinegar

Green Goddes Sauce

• 1/2 cup coriander leaves, roughly chopped

• 1/2 avocado

• 2 tbs each hulled tahini & natural yoghurt

• 1 tsp sesame oil

• 1 tbs lime juice

Method

1. For the dressing, whisk together the chilli oil, olive oil, ginger, sesame seeds and black vinegar. Set aside.

2. For the green goddess sauce, in a small food processor, whiz all the ingredients together until smooth. Chill until needed.

3. Place the salmon, beans, cucumber and long green shallot in a bowl and with one-quarter of the dressing, season to taste and toss to combine. Divide green goddess sauce among plates and top with salmon mixture. Season to taste and scatter with baby herbs to serve.

14/11/2023

Garlic and Parmesan Potato Soup

Ingredients

• 1.2kg chat potatoes

• 1 cup (80g) finely grated parmesan, plus extra to serve

• 6 garlic cloves, unpeeled

• 1/4 cup (60ml) extra virgin olive oil

• 6 thyme sprigs, leaves picked

• 3 long green shallots, thinly sliced, plus extra to serve

• 2 1/2 tsp vegetable stock powder

• 200g sour cream, plus extra to serve

Method

1. Preheat oven to 200°C/180°C fan-forced. Halve smaller chat potatoes and slice larger potatoes about 2cm thick. Place in a 34cm x 24cm, 7cm-deep baking dish with the parmesan, garlic, oil and thyme. Season generously and toss to coat. Roast for 40 minutes or until golden brown and tender.

2. Remove from oven. Squeeze garlic cloves from their skins back into the baking dish. Add shallot, stock powder and 1L (4 cups) boiling water. Add sour cream, stir to combine, then bake for a further 20 minutes.

3. Remove 8 potato halves from the dish to use as a garnish, then carefully use a stick blender to puree remaining mixture to a smooth consistency (adding a little extra boiling water if you prefer a thinner soup). Season to taste and divide among bowls. Top with extra sour cream, reserved roast potatoes, extra spring onion and extra finely grated parmesan to serve.

09/11/2023

Today's mantra: Slow and steady wins the race. It's okay to take it easy and enjoy the ride. 🌻

06/11/2023

Let's start our week with a big shoutout to our amazing bodies! 🎉

Gratitude is our secret sauce for a happier, healthier life — so take a moment to thank your body for all it does. Maybe it's your strong legs that carry you through the day or your bright smile that lights up the room.

Action:

Grab a pen and paper and write down three things you're grateful for about your health. It could be as simple as having a hearty breakfast, a good night's sleep, or the ability to enjoy a walk in the park. It's all about saying "thank you" to our bodies.

Share your gratitude with us below!

Let's make today about appreciating the little things that keep us going. ❤️

04/11/2023

Let's talk about the reasons why incorporating positive self-talk can significantly improve your life —

Here’s why being kind to yourself matters:

✅1. Be mindful of your words:

Choose 'em wisely! Encouraging words work way better than barking orders. Positive vibes, better results.

✅2. Cut yourself some slack:

We all mess up sometimes. Instead of beating yourself up, learn from it. You're not perfect, and that's okay.

✅3. Love yourself, too:

You give love to others, right? Well, you need some too! Treat yourself with the same care.

✅4. Be the positivity guru:

Being negative rubs off on others. Spread support and avoid the sass.

✅5. Speak your life into being:

What you say becomes reality. So why not speak some magic into your life? Create a life filled with intention, inspiration, and joy. You've got this!

Remember, you've got the power to shape your own story! So give yourself some love and see how it transforms everything around you. Let's start to make life awesome! 🥰💖

02/11/2023

Today's mantra is all about recognising the incredible person you are and celebrating your unique journey. It's about giving yourself a well-deserved pat on the back for every milestone, no matter how small. 💫💫

You've worked hard, you've persevered, and you deserve to feel proud of the person you've become. You are a force to be reckoned with! 💪

17/09/2023

It's time to find solace in the power of your breath with ! ✨

Let's inhale serenity and exhale stress today, together! Whether it's a sunrise breathing ritual, a mindful pause during a busy day, or a gentle reminder to breathe deeply, each mindful breath carries the promise of inner peace.

Give this a try:

Set daily reminders on your phone or computer for a few deep-breathing timeouts. It's a tiny commitment with huge rewards— it can improve focus, reduce stress, and is good for overall well-being.

Remember, life can get overwhelming… but with each intentional breath, you're telling yourself, "I matter. My peace matters." 🧘‍♀️🌿

It’s now the time to inhale courage and exhale your worry. 🌬️🌸

Let this simple practice remind you that you hold the power to find serenity at any moment.

So, whether you're in the midst of a bustling office or finding solace at home, these breath awareness breaks are your secret weapon to navigating life's twists with grace.

Are you ready to find your breath? 🌞

22/08/2023

Did you know that what you eat can have a significant impact on your mood, brain health, and overall mental well-being? 🧠 🌈

Omega-3 Fatty Acids:

🐟 Foods rich in omega-3s, such as fatty fish (salmon, mackerel, and sardines), walnuts, chia seeds, and flaxseeds, can provide your brain with the nutrients it needs. Omega-3s have been linked to improved mood, reduced risk of depression, and enhanced cognitive function.

Antioxidants:

🍇 Berries, spinach, kale, and dark chocolate are excellent sources of antioxidants. They help combat inflammation in the brain, promote healthy blood flow, and enhance your cognitive abilities. By including these meals, you're giving your brain the nourishment it craves!

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The Gut-Brain Connection:

🌱To support a healthy gut-brain connection, focus on consuming probiotic-rich foods like yoghurt, sauerkraut, and kimchi. These foods help maintain a diverse and balanced gut microbiota, which can positively impact your mood, reduce anxiety, and support overall mental health.

Your mental well-being is within reach, and the key lies in the foods you eat! So remember to include fatty fish, walnuts, colourful fruits and vegetables, and probiotic-rich foods in your daily meals. 🍽️❤️✨

10/07/2023

CREAMY LEMON PEPPER CHICKEN

Prep Time: 5mins

Cook TIme: 25mins

Serves: 4

The perfect weeknight dinner recipe to serve the family with some rice or spaghetti. If you are going low carb you could substitute the rice or pasta for Zucchini noodles.

Ingredients

▢ 2 large chicken breasts around 225g (8 oz) each, cut in half lengthwise to cook faster

▢ 1/2 tbsp lemon pepper

▢ Kosher salt and ground pepper to taste

▢ 2 tbsp olive oil divided

▢ 2-3 cloves garlic minced

▢ 1 tbsp gluten-free flour

▢ 1 cup almond or cashew milk

▢ 1 lemon sliced to garnish

▢ 1 tbsp parsley minced, to garnish

Instructions

1. Sprinkle the chicken with the lemon pepper blend and season with a pinch of salt and pepper on both sides.

2. Heat 1 tablespoon of oil in a large non-stick pan over medium-high heat. Cook the chicken until golden on both sides, about 8-10 minutes in total. Set aside and cover to keep warm.

3. Add the remaining oil to the pan. Saute the garlic over medium heat for 1 minute.

4. In a small bowl, quickly whisk the flour and milk until smooth.

5. Pour the milk mixture into the pan and whisk until bubbly and thickened, 2-4 minutes.

6. Return the chicken back into the pan and allow it to cook for 4-5 minutes more, or until cooked through.

7. Garnish with lemon slices and freshly ground black pepper.

Notes

• serving size is one slice of chicken breast (1/2 of the breast that was sliced)

• milk: any milk of choice works. Dairy-free options are great if you are lactose intolerant

• flour: all-purpose or whole wheat flour will work. Gluten-free used for gluten-allergies.

• Chicken: we prefer that you use chicken breast. Boneless chicken thighs work too.

• Only use fresh lemons since they taste much better than bottled lemon juice.

• store leftovers in the fridge in a sealed container for up to 3 days.

Calories: 218kcal

Carbohydrates: 5g

Protein: 25g

Fat: 11g