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Fuel My Family

Kara | Perth Twin Mumma with 3 daughters under 3 - Healthy Living - - Healthy Family Friendly Meals - - Yummy Treats - - F45 Challenge -

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Beef & Lentil Bolognese || - Protein / Carb meal - . . - 500g lean grass fed beef mince - 1tbs Butter - 1 onion, diced - 1 carrot, diced - 1 celery stick, diced - 6 Mushrooms - 1tsp dried oregano - 400g tin whole tomatoes - 400g tin lentils, drained & rinsed - 1tbs tomato paste or pasata - Himalayan pink salt - Black pepper . . - Heat butter in a heavy base pot. - Add onion, celery and carrot, stir to coat in butter, cook for about 5mins, stirring occasionally. - Add beef mince to the pan, stir to break up all the mince, cook until brown. - Meanwhile blitz tin tomatoes, drained lentils & mushrooms in the food processor to form a thick sauce. - Once meat is brown add the tomato/lentil/mushroom sauce, oregano and tomato paste/pasata, stir to combine. - Season with salt and pepper and allow to simmer for at least 20mins. - Serve with pasta, vegetable pasta, vegetables or my fave a big bowl of baby spinach and Parmesan cheese!. . . . #dinner #mealprep #meal #recipes #protein #carbs #beef #lentils #familyfood #kidsfood #kidsrecipes #blw #toddlermeals #cheapmeals #healthy #nutrition #grainfree #legumes #glutenfree #dairyfree #eggfree #fuelmyfamily

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Beef & Lentil Bolognese || - Kid friendly meal - . . - 500g lean grass fed beef mince - 1tbs Butter - 1 onion, diced - 1 carrot, diced - 1 celery stick, diced - 6 Mushrooms - 1tsp dried oregano - 400g tin whole tomatoes - 400g tin lentils, drained & rinsed - 1tbs tomato paste or pasata - Himalayan pink salt - Black pepper . . - Heat butter in a heavy base pot. - Add onion, celery and carrot, stir to coat in butter, cook for about 5mins, stirring occasionally. - Add beef mince to the pan, stir to break up all the mince, cook until brown. - Meanwhile blitz tin tomatoes, drained lentils & mushrooms in the food processor to form a thick sauce. - Once meat is brown add the tomato/lentil/mushroom sauce, oregano and tomato paste/pasata, stir to combine. - Season with salt and pepper and allow to simmer for at least 20mins. - Serve with pasta, vegetable pasta, vegetables or my fave a big bowl of baby spinach and Parmesan cheese!. . . . #dinner #mealprep #meal #recipes #protein #carbs #beef #lentils #familyfood #kidsfood #kidsrecipes #blw #toddlermeals #cheapmeals #healthy #nutrition #grainfree #legumes #glutenfree #dairyfree #eggfree #fuelmyfamily

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Chicken Salad || - Low carb - Protein/Fat - . . - 150g cooked chicken breast, thinly sliced - Baby spinach - Asparagus, chopped - Snow peas, chopped - Capsicum, chopped - 1tbs avocado - 1tbs parmesan cheese . . - Cover plate with baby spinach, top with remaining vegetables & chicken. - Sprinkle parmesan cheese over. - Enjoy! . . #lunch #meal #salad #protein #fat #lowcarb #keto #paleo #glutenfree #grainfree #lchf #nutrition #healthy #fuelmyfamily

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Left over mixed meat salad . . . - bbq steak, cold & thinly sliced - roast chicken breast, cold & thinly sliced - Baby spinach - Red capsicum, diced - Snow peas, chopped - Asparagus, chopped - Avocado, sliced - Parmesan cheese . . - Place all ingredients in bowl, serve & enjoy . . #lunch #meal #leftovers #protein #fat #hflc #keto #glutenfree #grainfree #paleo #nutrition #healthy #salad #fastfood #fuelmyfamily

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Simple Chicken Stir Fry || . . . - Chicken breast, sliced into 1cm strips - Broccoli (including stem), chopped - Carrots, cut into matchsticks - 1tsp crushed garlic - 1tsp crushed ginger - 2tbs soy sauce / tamari - 1tbs fish sauce - 1tbs vegetable oil - Low cal noodles, drained & rinsed - Cashew nuts - Dried chilli flakes - Black Pepper . . . - Heat wok over high heat. - Add cashews to hot wok, move nuts around until toasted, remove from pan & set aside. - Season raw chicken strips with cracked black pepper. - Add oil to wok, heat, add chicken strips and stir fry for about 2-3 mins. - Add garlic & ginger, stir fry for 1 minute. - Add carrot & broccoli, stir fry for 2 mins. - Add noodles, stir fry until noodles are warm. - Pour in soy sauce & fish sauce, stir to coat everything. - Remove from heat, serve in a bowl topped with the toasted cashews and dried chilli flakes. . . . #dinner #meal #fastfood #stirfry #chicken #vegetable #protein #lowcarb #lchf #paleo #glutenfree #grainfree #keto #healthy #nutrition #fuelmyfamily

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Quick Garlic Chicken & Zucchini || . . - Chicken breast, diced - Zucchini, diced - Garlic, crushed - Olive oil - Baby spinach - Parmesan cheese . . - Place diced chicken & garlic in a bowl, stir to coat chicken in garlic. - Place in fridge for 10mins. - Heat olive oil in frypan, add chicken & zucchini to frypan, stir. - Place lid on pan, stirring occasionally until chicken & zucchini are cooked. - Cover plate with baby spinach, spoon over cooked zucchini & chicken. - Sprinkle with Parmesan cheese. - Enjoy! . . #dinner #fastfood #protein #lowcarb #glutenfree #grainfree #paleo #healthyfood #healthy #salad #nutrition #quickmeal #quickmeals #fuelmyfamily

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Simple Beef Burgers & Veg || . . . - 500g grass fed beef mince - 1tbs to 2tbs Dijon mustard - 1tbs onion flakes - 1.5tsp garlic powder - 2tsp sweet smoked paprika - Baby spinach - Cauliflower, chopped - Purple Brussels Sprouts, quartered - Butter - Himalayan pink salt . . . - Place beef mince, mustard, onion flakes, garlic powder, paprika in a large bowl. - Using your hands combine all ingredients, form into burgers (size based on your protein requirements). - Heat a small amount of olive oil in a pan, place burgers in hot pan and cook until cooked through flipping once or twice. - Meanwhile heat butter in another frypan, add Brussels sprouts and cauliflower, stir to coat in butter and season with salt. - Cook sprouts and cauliflower stirring occasionally until done to your liking. - Once burgers and veg are cooked, load plate with baby spinach, vegetables and patties. - Enjoy! . . . #meal #dinner #protein #fat #keto #paleo #glutenfree #grainfree #jerf #lowcarb #lchf #burger #beef #grassfedbeef #nutrition #healthyfood #healthyrecipes #fuelmyfamily

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Turmeric & Parmesan Chicken with roasted veg || . . - chicken breast - pumpkin - cauliflower - zucchini - parmesan cheese - onion flakes - garlic powder - turmeric - Himalayan pink salt - Olive oil spray . . . - Preheat oven to 180deg. - Place veg on lined baking dish, spray with olive oil, sprinkle onion flakes, garlic powder and salt over vegetables. - Bake for approximately 30mins (sprinkle Parmesan cheese over veg 5 mins before cooking time is up) - Meanwhile spray chicken with olive oil, then sprinkle with turmeric. - Bake Chicken for 12-15mins (sprinkle Parmesan cheese over chicken 5 mins before cooking time is up). . . . #dinner #meal #mealprep #protein #carbs #glutenfree #grainfree #healthy #nutrition #chicken #roastchicken #turmeric #fuelmyfamily

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Banana Biscuits || - Bananas, mashed - Quick oats - Rolled oats - Cinnamon - Chia seeds - Combine all ingredients. - Spoon onto lined baking tray. - Bake at 180deg for about 12 mins. - Store in the fridge in an airtight container for a healthy kids snack. . . . #banana #bananabiscuit #kidsfood #healthysnack #healthyoptions #blw #nutrition #snacks #carbs #vegetarian #vegan #glutenfree #grainfree #nutfree #dairyfree #lunchboxideas #fuelmyfamily

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Strawberry YoPRO Bowl || . * Variation on F45 Challenge Nutty Coconut Brekkie Bowl * . @f45training_wanneroo . - @yoproau Vanilla yoghurt 160g tub - 1/4c strawberries - 1tbs almond slithers - 1tbs shredded coconut - 1tsp raw organic cacao nibs - 1/2tsp ground cinnamon . . #breakfast #brunch #snack #yopro #yoghurt #nuts #lchf #vegetarian #fats #healthyfats #lowcarb #glutenfree #grainfree #nutrition #healthy #f45challenge #f45challenge19 #fuelmyfamily

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Mexican Chicken Bowl || - Protein / Carb Meal - . ** My version of tonight’s F45 Challenge meal: Mexican Chicken On Black Bean Tomato Salsa ** @f45training_wanneroo . . - 150g chicken breast - 50g cooked brown rice - 1 garlic clove, crushed - 1tsp ground cumin - 1tsp ground coriander - 1tsp paprika - 1/2tsp dried oregano - 1tsp olive oil - 6 mushrooms, sliced - 1/2 red capsicum, diced - Baby spinach - Fresh lime juice . . - Combine garlic, spices and olive oil. - Place spice mix in a bowl and coat chicken breast in the spices. - Heat a little olive oil in frypan and add chicken and mushrooms to pan and all of the spice mix from the bowl. - Stir to coat mushrooms in spice mix. - Place lid on pan and cook for a few minutes, then flip chicken. - Cook for a further few minutes until chicken and mushrooms are cooked through. - Meanwhile fill a bowl with baby spinach, red capsicum and rice. - Place sliced chicken on top and squeeze over some fresh lime juice. . . #dinner #lunch #salad #mexican #protein #carbs #glutenfree #nutrition #healthy #chicken #meal #f45challenge #f45challenge19 #fuelmyfamily

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Low Carb Tuna Sushi || - Protein/ Fat Meal - . . - Sirena Tuna, drained - Mayonnaise - Cucumber cut into battens - Baby spinach - Wasabi paste - Nori . . - Mix Tuna with a small amount of mayonnaise. - Spread Tuna over the nori. - Run a line of wasabi paste down the centre of the tuna. - Top with cucumber & baby spinach. - Roll and enjoy. . . #lunch #sushi #lowcarb #lchf #protein #tuna #raw #fat #paleo #keto #glutenfree #grainfree #pescatarian #nutrition #healthyoptions #healthy #f45challenge #f45challenge19 #fuelmyfamily

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Warm Chicken Salad || - Protein / Fat Meal - . . - Roasted chicken breast - Roasted zucchini - Roasted Spanish onion - Baby Spinach - Pepitas - Mayonnaise - Fresh lemon juice - Himalayan pink salt - Pepper . . - Combine all ingredients in bowl & enjoy! . . #meal #dinner #salad #warmsalad #leftovers #nutrition #protein #fats #lowcarb #lchf #keto #paleo #glutenfree #grainfree #chicken #healthy #f45challenge #f45challenge19 #fuelmyfamily

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Another day, Another tray of veg ready to roast! - Easy dinner roast veg with some left over roasted chicken! 👌🏼 . . #dinner #meal #mealprep #vegetables #vegetarian #vegan #healthy #lowcarb #lchf #jerf #keto #paleo #f45challenge #f45challenge19 #nutrition #fuelmyfamily

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Greens || - Ready to Roast - . . - Brussels Sprouts - Asparagus - Green Beans - Zucchini . . - Drizzle with a bit of olive oil, Season with garlic, Himalayan pink salt & pepper. - Roast until cooked to your liking! . . #nutrition #vegetarian #lowcarb #mealprep #sidedish #glutenfree #grainfree #healthy #f45challenge #f45challenge19 #vegetables #greens #fuelmyfamily

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Pumpkin Pikelets || - Baby/Toddler/Kids Food - * These will be snacks for our 3yo and 10month old twins 🤗 . . - 1c self raising flour - 1c full cream milk - 1c pumpkin purée - 1 egg - 1tsp cinnamon - 1tsp vanilla extract (optional) - 1tsp butter (for cooking) . . - Place all ingredients in a mixing bowl, stir to combine and remove any lumps. - Heat butter in frypan (over low heat). - Place tablespoonfuls of mixture onto fry pan, cook until small bubbles appear, then flip. Cook for a further minute (or until cooked through). - Serve by them selves, buttered, or with some banana and saltanas. - Store in an airtight container in the fridge. . . #kidsfoodideas #kidsfood #recipe #pikelets #pumpkin #hiddenveggies #blw #healthy #snack #snackfood #lunchboxideas #sugarfree #vegetarian #nutrition #fuelmyfamily

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Tuna & Spinach “Sushi” - Low Carb / Protein - . . - Sirena Tuna in light oil, drained - Mayonnaise - Baby spinach - Carrot, peeled into ribbons - Cucumber, sliced into battens - Nori (seaweed sheet) . . - Mix Tuna with mayo. - Spread spinach over nori, Place carrot, cucumber and tuna down the middle. - Roll & Enjoy! . . #meal #lunch #snack #sushi #protein #lowcarb #glutenfree #paleo #lchf #keto #grainfree #pescatarian #nutrition #healthy #healthyoptions #healthylunch #f45challenge #f45challenge19 #fuelmyfamily

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Chicken, Chickpeas & Greens|| - Protein / Carb Meal - . . - 150gram raw chicken breast - broccoli, roughly chopped - cauliflower, roughly chopped - onion, roughly chopped - garlic, crushed - Italian parsley, roughly chopped - chickpeas, drained & rinsed - pepitas - baby spinach - olive oil - freshly squeezed lemon juice - Himalayan pink salt - pepper . . - Preheat oven to 180deg. - Place chicken in baking dish, drizzle with olive oil and cook for approximately 15 minutes until cooked through. - Meanwhile: Heat olive oil in frypan, add onion, stir and cook for a minute. - Add broccoli, cauliflower, garlic, parsley and chickpeas to the pan, season with salt and pepper, stir to combine. - Cook for about 10mins, stirring occasionally, throw in pepitas, cook for a further 2mins. - Cover plate with baby spinach, spoon over the broccoli/cauliflower mix, then place sliced chicken on top. - Squeeze over fresh lemon juice and season with salt and pepper. . . #dinner #lunch #meal #salad #vegetables #chicken #carbs #protein #grainfree #glutenfree #nutrition #food #jerf #healthy #fastfood #f45 #f45challenge19 #f45challenge #fuelmyfamily

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