Chicken Vegetable Soup – FOOD FOR THE SOUL! An easy 40-minute recipe by “Power Foods Fitness”


270714 POT Chicken and Vegetable Soup 270714_edited-1

A steaming bowl of chicken soup is a welcome meal on a cold day, but it brings more to the table than just flavour. The hot liquid will help soothe a sore throat and keep nasal passages moist. And a hearty chicken soup packed with vegetables may also ease such cold and flu symptoms as congestion and coughs. This recipe takes 40 minutes to make (includes preparation and cooking). Self-love personified is to know you deserve the time to create and for days-to-come be nourished by a soup that soothes your body and makes everything else in life better.

I always use my Le Creuset French Oven to make my hearty soups, and this has taken my cooking to a whole new level as making great dishes is now easy! I simply browned the chicken thighs, sautéed the vegetables, added soy stock, water and half an hour later I had the perfect chicken vegetable soup.


6-8 servings

  • 2 Tablespoons x Olive Oil
  • 500g x Chicken Thigh
  • 1 x small Onion
  • 2 Cups x Celery chopped
  • ½ x Sweet Potato washed and cut in chunks
  • 2 x Carrots sliced
  • 1 x medium Red Capsicum chopped
  • 1 Litre x Soy Sauce Stock*

*Add 4 x Tablespoons Gluten-Free Soy Sauce to 1 Litre x Water and mix well. I only use Pureharvest Organic Tamari as this product contains organic whole soya beans, filtered water and a pinch of sea salt. This soy sauce is also wheat-free, gluten-free and has no added cane sugar.

  • 6 – 8 Cups x Water (This will depend if you prefer a watery or thicker consistency)
  • Salt and Pepper to taste


  1. Heat large pot to medium heat and add olive oil. Season chicken with salt and pepper. Cook until browned.
  2. Remove chicken from pot and slice into chunks.
  3. Add onions, carrots and celery into pot. Season with salt and pepper. Sauté for 4 minutes.
  4. Add chicken back into pot, along with red capsicum and sweet potato chunks. Sauté for 1 minute.
  5. Add the soy sauce stock and water. Turn up heat and bring the liquid to a boil.
  6. Reduce the heat to a simmer and let cook, slightly covered, for about 20 minutes.

Chicken and Vegetable Soup 270714

Serve with love as an entrée or main meal. If you’re eating this soup ‘inside the window’ of intense exercise add pre-cooked buckwheat pasta or oatmeal pasta to deliver the carbohydrates your body needs to recover and repair from training.

I hope this simple, homemade version of chicken vegetable soup warms up your soul and satisfies your taste buds on a chilly day. xx

Egg in a Mug – QUICK, EASY & SO VERY ADAPTABLE BREAKFAST by “Power Foods Fitness”

190714 Egg In A Mug

5-minute microwave breakfast recipe and this includes the preparation and cooking! Say “Good Morning” with protein-packed scrambled egg whites, broccolini, bacon and black quinoa microwaved in a mug. Quinoa can be substituted for most cereals and is a good replacement for rice. It has a subtle flavour with a fluffy, creamy and slightly crunchy texture.

This recipe is a fool-proof, quick and easy way to power-up for the day with a blend of first class proteins, right carbohydrates and good fats.

Single serve

  • 1/3 Cup x diced Broccolini
  • ½ Cup x Egg Whites
  • 2 Tablespoons x finely chopped Bacon
  • 2 Tablespoons x Black Quinoa
  • Salt and Black Pepper to taste
  • Flaxseed Oil


  1. Spray inside of a large microwave-safe mug* with non-stick cooking spray.
  2. Stir in egg whites, broccolini, bacon, quinoa, salt and pepper with a fork.
  3. Microwave on HIGH for 1 minute. Stir, then microwave 30 seconds longer or until eggs are set.
  4. Drizzle very lightly with flaxseed oil. My favourite is Waltanna Farms certified organic flaxseed products.

*Use a mug that holds at least a 2-cup glass measuring cup.


  • Substitute smoked ham, turkey ham or smoked deli turkey for bacon. Use whatever meat you have on hand… Just chop it up and stir into the egg whites.
  • Using butter-flavour cooking spray is especially tasty.
  • Depending on the mug used, eggs may rise up over the top of the mug, but don’t worry they won’t overflow. The eggs deflate quickly once the mug is removed from microwave.

This is a basic “egg in a mug” recipe with infinite possibilities and only takes a minute or two to deliver fluffy yumminess. xx

Your beliefs become your destiny! Mind Training to reset your life.

170714 Brain Blog

Do you contently plod or are being awake to the fullest potential of your life? Many people wander through life content with average and don’t even realise they are choosing to live this way. Now consider this: if you’re average, 50% of everyone else is better than you. Mmm.

Is that really good enough?

More than likely this is the same mentality with which you approach your training or nutrition?

When we change our thoughts, we change how we “show up” in situations, and this changes our actions and overall outcome.

As stated by Michelle Adams – Director Science and Education “The simple fact is that 50% of the people who start an exercise program drop out within 6 months.”

So, even if you just simply stick with your program but never push yourself, you’re still at the average 50% mark aren’t you?

At what point will you start to:

  1. Expect more of yourself?
  2. Take responsibility for your thoughts?
  3. Strive for excellence?

Rather than ask yourself what you want to accomplish, the question you need to answer is:

What is the plan to get there?

Visualise success, emotionally expect to succeed and be willing to make the tough decisions to create new habits to reach these goals.

Average means you give into your cravings and are contently plodding through life. 

Excellence is being awake and means you find a sustainable alternative and have the discipline necessary to get you to the next level.

Read the full article by Michelle Adams explaining the mind dynamics by clicking the link below:

Signing-off with love for each of us to grow are these famous words from Mahatma Gandhi:

“Your beliefs become your thoughts, 
Your thoughts become your words, 
Your words become your actions, 
Your actions become your habits, 
Your habits become your values, 
Your values become your destiny.” 


Fennel, Orange, Avocado & Spanish Onion Salad – WINTER SALAD by “Power Foods Fitness”



Fennel is your Winter go-to vegetable for salads, soups, roasts, pasta dishes and risotto. It’s crunchy and invigorating but also slightly sweet with a black liquorice flavour and scent…

Everything in this salad is refreshing – crisp fennel, juicy citrus, sweet spanish onion and creamy avocado. The only dressing is flaxseed oil, as the orange adds enough sweet acidity.

Fennel is super healthy and contains its own unique combination of phytonutrients that gives it strong antioxidant activity. Fennel bulb is an excellent source of Vitamin C. As a very good source of fiber fennel bulb may help to reduce elevated cholesterol levels. And since fiber also removes potentially carcinogenic toxins from the colon, fennel bulb may also be useful in preventing colon cancer. In addition to its fiber, fennel is a very good source of folate and potassium.


Makes 4 – 6 serves

1 x medium bulb Fennel

1 x large (or 2-3 x small) Navel Orange/s

1 x ripe Avocado

1 x medium Spanish Onion

Flaxseed Oil

Salt (Optional)

Black Pepper (Optional)


  1. Cut the stems off the fennel and trim the bottom of the bulb. Shave/slice off any brown spots on the outside of the bulb. Slice the bulb in half lengthwise. Use two diagonal cuts to slice out the triangular wedge of core at the base of each half.
  2. With the cut side down, slice each half horizontally, shaving off slices as thin as you can manage.
  3. Place the shaved fennel in a large bowl.
  4. Slice the onion ‘the intuitive way’ and you’ll end up with some really big half moons and some really small half moons.
  5. Add sliced onion to the bowl and toss through the shaved fennel.
  6. Cut oranges by firstly taking a slice off the top and bottom of the orange. Then with the orange standing up on its flat end, cut off the peel in curved strips, working your way around the orange.
  7. Halve the orange vertically. Placing each half cut side down, cut into thin slices. (Note: Use a serrated knife to avoid squeezing out all the juice). Add the oranges to the fennel and toss gently.
  8. Cut the avocado into slices. Follow this guide if your not quite sure how to cut and slice an avocado.
  9. You can toss the avocado with the salad and it will look a bit messy. If you like to keep things neat (I must confess ‘like me’), you can plate the salad, placing a few avocado slices on a plate and topping with a heap of the fennel-orange-onion mix.
  10. Top the salad with a drizzle of flaxseed oil*. You may want to sprinkle some salt or pepper to taste.

* The only flaxseed oil I use is Waltanna Farms PURE GOLDEN FLAXSEED OIL – This flaxseed oil has a delicious nutty taste, is Australian made and certified organic.

To make this a metabolic precise meal “outside the window” of intense exercise serve this salad as a generous side to your salmon steak or tuna steak/tin; baked chicken breast or thigh fillet; or rump steak.

To serve this salad “inside the metabolic window” of intense exercise add black quinoa. A bit earthier and sweeter than white quinoa, black quinoa keeps its striking black colour when cooked and will add texture as well as flavour to this gorgeous Winter salad.

Enjoy this versatile salad that took only 15 minutes to prep and make, will last for days in the fridge as well as travel/store crisp and is nutritious for eating on the road or in the office. xx


Slow-Cooker Noodleless Eggplant Lasagna – DELICIOUS & NUTRITIOUS FAMILY RECIPE by “Power Foods Fitness”

020714 Eggplant Lasagne

I love the convenience of  making this vegetarian version of lasagne that is still high in  protein given the array of cheeses in the recipe… The “Slow-Cooker Noodleless Eggplant Lasagna” is the best-fit for those days when you or the whole family is  just returning home on dinnertime and in need of a warm, nutritious meal that you will ALL enjoy! What could be easier than a meal prepared in the morning and cooks itself all day? 


Serves six

1/3 Cup x grated Parmesan Cheese
1 Cup x Low-fat Ricotta Cheese
1 Cup x Low-fat Cottage Cheese
2  x large cloves Garlic, peeled
1  x Egg
1  x Egg White
½ x Cup packed fresh Basil Leaves
¼ Teaspoon x Black Pepper
½ Teaspoon x Salt
½ Cup x grated Low-fat Mozzarella Cheese
3 Cups x jarred Marinara Sauce

Marinara Sauce PDF

½ Teaspoon x Crushed Red Pepper Flakes*
1  x large Eggplant, trimmed and sliced into ¼ c. thick rounds
*If you enjoy a spicier variation, sprinkle crushed red pepper over each sauce layer.


1. Spray the inside of the slow-cooker with nonstick spray.
2. In a food processor or blender, puree parmesan cheese, ricotta cheese, cottage cheese garlic, egg, egg white, basil, pepper and salt until smooth consistency.
Then stir in mozzarella cheese and set aside.
3. Pour enough sauce to coat the bottom of the slow-cooker and cover with eggplant rounds, overlapping.
4. Spread half of the cheese mixture over eggplant, then cover with sauce and another layer of eggplant.
Repeat with the rest of the cheese mixture and a final layer of eggplant. Cover with the rest of your sauce and cook on low, for about 7 hours.
5. Thirty minutes before serving, turn heat to high and remove lid – cook until liquid evaporates.
6. Serve, topped with more cheese and torn fresh basil leaves, if desired.

Note: The basil turns army green once heated, especially if heated for six or more hours. So if you are serving this dish to someone other than yourself, garnish with parmesan and fresh basil leaves.

Nutrition Information:

Per serving

Calories: 225

Protein: 19.3g

Total Fat: 9.9g fat (including 5.2g saturated fat)

Cholesterol: 56mg

Sodium: 679mg

Sugar: 7.1g

Dietary Fibre 3.8g

To make this a METABOLIC PRECISE MEAL just add ‘greens with quinoa drizzled with flaxseed oil’ or ‘bean salad drizzled with flaxseed oil.’

Be Kind, Be Grateful xx




Frozen Yoghurt-Covered Blueberry Kobobs – Anytime KIDS HOLIDAY SNACK by “Power Foods Fitness”

010714 Frozen Yoghurt Blueberry Skewers

“Monkey SEE, Monkey DO!” Create a healthy and tasty SNACK ritual using real food for big and little kids! You will never see skewers the same way again when you make these Frozen Yoghurt-Covered Blueberry Kobobs.

Greek Yoghurt
Manuka Honey to sweeten yoghurt
Blueberries fresh or frozen*
Wooden Skewers
*If you’re using frozen blueberries, take some out of the freezer and let sit at room temperature for 5 to 10 minutes to soften up just a little bit. This will make it easier to skewer.

1. Take your skewer and start piecing the Blueberries! You’ll need to use your fingers to slide them up the stick individually. I slid mine about 1/2 way up the stick.
Note: If you are planning on feeding this to small children (or even big ones!) I would suggest snipping off the sharp pointy end at this point.)
2. Keep piercing/skewering blueberries until you reach the end of the stick.
3. Mix Manuka Honey into Yoghurt till desired sweetness and lay a pillow of this yummy mixture on a large dining plate.
4. Now lay each skewer in this lovely pillow of yoghurt and ROLL!

A perfect Blueberry Yoghurt Kobob that took all of about 1 minute!
Now all you need to do is go crazy and make as many as your heart desires or your freezer will hold!

Enjoy on your own, with friends and always with the KIDS! xx


Chia Pumpkin Refrigerator Oats – Metabolic Precise “Power Foods Fitness” Breakfast Recipe!

280614 Pumpkin Chia Oats

Perfecto for this creation I made last night. No cooking required (i.e. assuming you have pre-cooked pumpkin or sweet potato) for this metabolically precise breakfast or snack.

Chia Pumpkin Refrigerator Oats contains:

1. FIRST CLASS PROTEIN i.e. chia seeds;

2. RIGHT CARBOHYDRATES i.e. pumpkin for ‘outside the metabolic window’; 

Note: Use sweet potato for ‘inside the metabolic window’; and 

3. GOOD FATS i.e flaxseed meal.

This recipe is great for those that suffer sensitivities to food as it is: Nightshade Free, Dairy Free, Gluten Free*, Wheat Free*, Soy Free, Egg Free and Corn Free. *If you avoid Wheat or Gluten, make sure to use Certified Gluten Free oats.

Lastly it’s so quick to make:

Prep time:  5 minutes

Total time:  5 minutes

Serves: 1


1/2 Cup x Rolled Oats*
1/2 – 1 Tablespoon x Maple Syrup (depending on desired sweetness)
1/4 - 1/2 Cup x  Pumpkin or Sweet Potato Puree
1 Tablespoon x Chia Seeds
1/2 Teaspoon x Flaxseed Meal
1/2 Cup x Almond Milk (or any other milk of choice)


1.Mix all ingredients in order in a small glass container (mason jar, covered Pyrex, Tupperware, old jam jar, etc).
2.Shake (or stir) to combine ingredients well.
3.Place in the refrigerator and let sit overnight.
4.Take out in the morning, grab a spoon, and enjoy your nutrient-packed delicious breakfast.

So when you find yourself with a manic morning ahead and need a breakfast the whole family can enjoy on-the-go? This is a practical timesaver that tastes great and can be served ‘inside or outside the metabolic window’ that intense exercise creates. Enjoy! xx