YMCA Wellness Formula Oats Mix

Ingredients

• ½ - ¾ cup oats
• Soy or skim milk (enough to cover oats)
• 1 tablespoon natural yoghurt
• 1 tablespoon YMCA Wellness Formula (vanilla)
• 1 handful of fruit (berries or apples are best)

Method

Put all ingredients into a container, mix together well and cover container with a seal tight lid and leave in fridge overnight.

 Carmen’s Muesli Combo

Ingredients:

• ½ cup Carmen’s Muesli (fruit free)
• 1 tablespoon natural yoghurt
• 1 tablespoon YMCA Wellness Formula (vanilla)
• 1 piece of fruit (banana, apple or berries are best)
• 1 cup soy or skim milk

Method:

1. Cut up fruit to smaller pieces.
2. Mix all ingredients together in a bowl and ENJOY!

 YMCA Wellness Formula Smoothie

Ingredients:

• 2 tablespoons YMCA Wellness Formula (vanilla)
• 1 tablespoon natural yoghurt
• 1 piece of fruit (banana, apple or berries are best)
• 1 cup of low fat milk
• 2-3 cubes of ice

Method:

1. Cut fruit into small pieces.
2. Mix all ingredients into a blender then ENJOY!

 Tuna/Salmon and Salad

Ingredients:

• 1 90g tin tuna/salmon
• 2 cups salad such as spinach leaves, tomato, avocado, mushrooms, cucumber.

Method:

1. Mix all ingredients together.
2. For a dressing add small amount of balsamic.

 Stir Fry’s

Ingredients:

• 1 palm size piece of chicken, beef, pork or tofu
• 2 cups of vegetables such as carrots, bok choy, capsicum, onion, broccoli and water chestnuts.
• Soy sauce or stir fry sauce of your liking

Method:

1. Slice meat into strips or if using tofu cut into cubes.
2. Cut up all vegetables into strips.
3. Cook meat then add vegetables and sauce.

Hearty Vegtable Soup

Ingredients:

• 2 onions, chopped
• 3 carrots, chopped
• 3 sticks celery, chopped
• 1 lean rash, bacon
• 1 tablespoon oil
• 2 large potatoes, diced into 2cm cubes
• 2 zucchini, sliced
• ½ cup green beans, chopped
• 5 – 6 cups stock
• 2 x 400g tinned tomatoes
• 310g cannellini beans, drained
• Fresh herbs, parsley, oregano or basil
• Parmesan cheese, grated

Method:

1. Heat oil in a large saucepan.
2. Add onions, carrots, celery and bacon – sauté gently
3. Add remaining vegetables – stirring continuously so they do not stick to the bottom of the pan.
4. Add stock and canned undrained tomatoes.  Bring to the boil, reduce, cover and simmer for 30 minutes.
5. Add canned beans and continue to cook for a further 15 minutes.
6. Prior to serving add chopped fresh herbs and parmesan cheese, or the parmesan cheese can be served separately with the soup.

 Chunky Beef Casserole (Serves 4)

Ingredients:

• 1 onion, chopped
• 480g top round steak, cut into 2cm chunks
• 2 ½ cups low fat reduced salt beef stock
• 4 potatoes, peeled and cut into 2 cm chunks
• 480g carrots, chopped
• 2 celery stalks, sliced
• ¼ cup tomato paste
• ½ tsp ground black pepper
• 2 tablespoons Worcestershire sauce
• 1 bay leaf
• ¼  cup red wine (optional)
• 2 tablespoons fresh parsley, chopped

Method:

1. Lightly coat a large pot with cooking spray and place over medium-high heat.  Add onions and sauté until tender, about 5 minutes.
2. Add beef chunks and sauté until browned on all sides, about 6 minutes
3. Add beef stock, potato chunks, carrots, celery, tomato paste, black pepper, Worcestershire sauce, bay leaf and red wine.  Bring to a boil over high heat.
4. Reduce the heat to low.  Cover and simmer, stirring occasionally, until the meat is tender, about 1 ½ hours.  Remove bay leaf with a spoon or tongs and discard.
5. Spoon beef casserole into bowls, dividing it into 4 portions.  Sprinkle with parsley, serve and enjoy!