Guilt-free chocolate gelato

Photography by Mark Roper

Serves: 4

Time to prep: 10 minutes

Time to cook: 5 minutes

Ingredients

• 3/4 cup (165g) caster sugar
• 2 tsp cornflour
• 2 tsp good-quality cocoa powder, sifted
• 375ml light evaporated milk
• 60g dark chocolate chopped
• 1 cup (280g) low-fat vanilla yoghurt, plus extra to serve

Method

• Place the caster sugar, cornflour and cocoa powder in a saucepan. Add a little of the evaporated milk and mix to form a smooth paste. Add the remaining evaporated milk and cook over low heat, stirring, until the mixutre has thickened. Add the dark chocolate and stir until the chocolate has melted and the mixture is smooth. Remove from the heat and cool for 15 minutes.
• Combine the chocolate mixture with the yoghurt and chill for 30 minutes, then pour the mixture into a wide shallow container and freeze until frozen at the edges. Remove from the freezer and beat with electric beaters. Pour back into the container and refreeze. Repeat 2 or 3 times, then freeze for 4 hours or until firm. (Alternatively, use an ice cream machine following the directions.)
• Serve scoops of chocolate gelato with the berry sorbet and a dollop of low-fat yoghurt, if desired.

(Source).

REMINDER: DHP Social Day - Climb to the Summit

DHP Social Day

Climb to the Summit of Mount Ngungun

It’s not the tallest or most challenging of the Glasshouse Mountains climbs, but Mount Ngungun is certainly one of the most rewarding. The climb to the summit is a 1.1km track offering many visual highlights, capped off by the interrupted 360 degree views of the surrounding landscapes.

1 December 2013

Time: Meet 8.00am at DHP Car Park

Required: Suitable walking shoes (with good grip), hat and sunscreen 

Supplied: First Aid, water and snacks 

Guides: Siân and Chloe (DHP Trainers)

All are welcome - we hope you will join us!

Are you a DVA Gold Card Holder?

If you are a Department of Veteran’s Affairs (DVA) gold card holder you may qualify for FREE exercise sessions at Dolphins Health Precinct.

When you have an identified clinical need - under the guidance of an Exercise Physiologist, you will be provided with exercise advice to aid in the prevention, management and impact of chronic health conditions, leading to an improved lifestyle.

If you are interested:

• Drop into Dolphins Health Precinct reception, or;
• Call 07 3880 3729, or;
• Email info@dolphinshealthprecinct.com.au 

Chilli lime squid salad Recipe

Serves: 4

Time to make: 20 minutes

Ingredients

• 3 squid hoods (750g), cleaned, cut into 5cm squares, scored
• 2 long red chillies, finely chopped
• 150g snow peas, trimmed
• 100g baby rocket leaves
• 1 small avocado, chopped
• 1/2 small red onion, thinly sliced
• 1 small red capsicum, thinly sliced
• 1/2 cup fresh mint leaves, torn
• 1 tablespoon peanut oil
• 1/4 cup lime juice
• 4 slices sourdough, to serve

Method

• Spray a non-stick frying pan with oil. Cook squid and half the chilli over medium heat for 4 minutes. Remove from pan. Steam snow peas until just tender. Cool.
• Combine squid, rocket, avocado, onion, capsicum, mint and snow peas in a large bowl.
• In a screwtop jar, combine remaining chilli, peanut oil and lime juice. Drizzle over salad. Serve with sourdough.

(Source).

Get Prepped for the Bribie Island Triathlons

Wanting to get started with triathlons but not sure where to start? Let DHP Trainer and Triathlon specialist Marc give you some great pointers and techniques through training.

Every Friday night at 7pm is Triathlon Training in the comfort of Dolphins Health Precinct. Bring your swimming, running and cycling gear (as you will be using the pool, spin bikes and treadmill for training).

Everyone is welcome, no experience required. 

Cost is only $10 per session.

It's an awesome cardio workout. Fantastic preparation for the Bribie Island short distance events.

DHP Social Day - Climb to the Summit

DHP Social Day

Climb to the Summit of Mount Ngungun

It’s not the tallest or most challenging of the Glasshouse Mountains climbs, but Mount Ngungun is certainly one of the most rewarding. The climb to the summit is a 1.1km track offering many visual highlights, capped off by the interrupted 360 degree views of the surrounding landscapes.

1 December 2013

Time: Meet 8.00am at DHP Car Park

Required: Suitable walking shoes (with good grip), hat and sunscreen 

Supplied: First Aid, water and snacks 

Guides: Siân and Chloe (DHP Trainers)

All are welcome - we hope you will join us!

Lemon Poached Chicken and Potato Salad

Photography by John Paul Urizar

This excellent chicken, potato and asparagus salad is a sure fire winner. Serve it as a light main or as a side dish.

Serves: 4

Time to prep: 20 minutes

Time to cook: 30 minutes

Ingredients

• 4 small chicken breast fillets, trimmed
• 1 lemon, rind removed (see hint), juiced
• 750g kipfler or pink fir potatoes, scrubbed
• 100ml extra-virgin olive oil
• 150g baby green beans, trimmed, halved
• 1 bunch asparagus, trimmed, cut into thirds crossways
• 1 tablespoon dill leaves, chopped
• 2 tablespoons chopped chives

Method

• Place chicken in a large, deep frying pan with lemon rind. Cover with cold water. Bring to the boil over medium heat. Reduce heat to low and simmer for 12 minutes. Remove chicken from pan. Cool slightly. Slice across the grain.
• Meanwhile, cook potatoes in a large saucepan of boiling water for 15 to 20 minutes or until tender. Using tongs, transfer to a chopping board. Stand for 10 minutes or until still warm but cool enough to handle. Peel potatoes and cut into chunks. Place in a large bowl.
• Using a fork, whisk oil, 1/4 cup lemon juice and salt and pepper in a jug. Drizzle three-quarters of the dressing over potato. Stir gently to coat.
• Place beans and asparagus in a heatproof bowl. Cover with boiling water. Stand for 3 minutes. Drain. Add to potato with chicken, dill and chives. Drizzle with remaining dressing. Toss gently to combine. Season with pepper. Serve.

(Source).

NEW: Adult Learn to Swim Lessons

NEW NEW NEW!!

Learn to Swim Lessons for Adults

Within a small group, you’ll be with like minded people, whilst learning water confidence and basic swimming strokes.

Every Thursday

1 pm – 3 pm

Bookings are essential

30 minutes in the Hydro Pool (33˚C)

Small class size (maximum of 4 students, minimum of 3 students)

Cost: $60 for 4 week block (only $15 a lesson)

Creche Xmas Craft 6 Week Workshop

6 week Christmas Craft Workshop held on Thursday nights

in the Dinky Dolphins Crèche.

Exciting craft activities will include decorate your own baubles,

Christmas cards for loved ones, Christmas candles and more!

When: Thursday nights (6 weeks) 

7th November to 12th December

Time: 5 pm - 6 pm

Age: 4 - 12 years old

Cost: $30

Reduced-fat Vegetable Quiche

A low-fat vegetarian quiche - what could be better?

Serves: 4

Time to prep: 15 minutes

Time to cook: 55 minutes

Ingredients

• 2 sheets Pampas Reduced-Fat Puff Pastry
• 1 tablespoon olive oil
• 125g button mushrooms, sliced
• 2 small carrots, grated
• 2 small zucchini, grated
• 350g broccoli, cut into florets
• 2 green onions, thinly sliced
• 5 eggs
• 3/4 cup reduced-fat milk
• 1 1/4 cups grated reduced-fat cheese

Method

• Preheat oven to 200°C. Place a baking tray into oven.
• Line a 3.5cm deep, 23cm (base) loose-base fluted quiche pan with pastry. Trim. Prick base with a fork. Place a sheet of baking paper over pastry. Half-fill with dried beans. Place pan onto hot tray. Bake for 10 minutes. Remove beans. Bake a further 10 minutes.
• Heat oil in a non-stick frying pan over medium-high heat. Add mushrooms. Cook for 4 minutes. Add remaining vegetables. Cook for 2 minutes. Cool.
• Whisk eggs and milk. Season with salt and pepper. Spread vegetable mixture over pastry. Sprinkle with cheese. Pour over egg mixture.
• Reduce oven to 180°C. Return quiche to hot tray. Bake for 30 to 35 minutes or until set. Stand for 10 minutes. Serve.

(Source).

This FRIDAY - Baby & Me Picnic by the Pool

Join us for our 

 MONTHLY PARENT & BABY 

PICNIC GATHERING 

This Friday (8th November)

Join us once a month for a casual picnic get-together in the relaxing surroundings of the sunny grassed area next to Dolphins Health Precinct Aquatic Centre. 

We will be offering interesting and informative monthly guest speakers as well as workshops. 

Light refreshments will be served. 

The lovely representative from Embrace Life clinic will be discussing baby sleep and feeding as well as a few other important and interesting topics on Friday.

DETAILS:

Date: Second Friday of every month 

Time: 1pm - 3pm 

Location: Grassed area next to DHP Pool 

Cost: $10 

Inclusions: Sandwiches & juice or tea/coffee 

 ALL ARE WELCOME!

3 Secrets to Help You Be Happy Every Day

When was the last time you did something for yourself?

Here's the catch – I'm not talking about housework, errands or cleaning out your email inbox.

The irony is, when we pursue our best, most beautiful life, we often forget to take a few minutes to feed our mind, body and spirit. How we spend our days is ultimately how we will spend our lives, so why not take a few minutes out of your day to tune into what makes you happy?

Here are my favorite simple practices to treat myself every day:

1. MORNING MEDITATION

Ok, take a deep breath. There's been a lot of buzz on meditation, but I've found the art of living in the moment is so simple. Try this delightful pick-me-up to release tension and revitalize your entire body. Here's how to do it: Sit comfortably on the floor or your bed, soften your joints and focus on your breathing for a few moments. Breathe deeply through your nose and feel your belly expand. Hold for a moment, then release slowly through the mouth until you feel your lower belly contract. Begin this exercise with 5-10 breaths at a time, keeping your spine lengthened and shoulders relaxed. And if the concept of meditation seems a bit too "new-agy" for you, think about it as a moment to take a break, breath and stabilize yourself.

2. GREEN MOJITO BLEND

I'm a firm believer that radiant skin starts with nutrition. This super-green blend is perfect for the health conscious woman who doesn't like to compromise on taste.

Green Mojito Blend 

This healthy juice crush fights dull and lackluster skin with a hit of high-energy greens. Green juices have an anti-inflammatory effect that can calm an upset stomach and boost immune function.

Calories: 166

Servings: 2

Ingredients

1 ½ cups coconut water

Handful of spinach

1/2 pineapple

1/2 green apple

1 cucumber

2 pitted dates

Small knob fresh ginger

Handful fresh mint leaves (20-25 leaves)

2-4 ice cubes

Directions

1. Pulse all ingredients to a blender until smooth and creamy.

2. Pour into a glass and garnish with sliced lime and mint. Enjoy.

3. JOURNALING

This daily ritual is so good for the soul! Keep your calendar or planner separate - your journal is dedicated to your wildest dreams (and making them happen). I love to collect beautiful photographs and surround myself with inspiring words.

– Lorna Jane (Source).

Low-fat mango fool Recipe

Photography by Ben Dearnley

Grab a couple of ripe mangoes for this deliciously low-fat mango fool dessert.

Serves: 4

Time to prep: 35 minutes

Ingredients

• 150g low-fat ricotta cheese (see note)
• 1/2 cup low-fat vanilla custard
• 2 large ripe mangoes, peeled, roughly chopped
• 8 pieces almond bread

Method

• Place ricotta in a food processor. Process until creamy. Pour in custard and pulse until just combined. Transfer to a large bowl. Wash and dry food processor bowl.
• Process mango until smooth. Reserve 1/3 cup mango puree. Fold remaining mango puree into ricotta mixture.
• Half-fill four 1-cup capacity glasses with mango-ricotta mixture. Spoon over reserved puree. Cover and refrigerate for 15 minutes or longer, if time permits. Serve with almond bread.

Note

• Use low-fat or regular ricotta from the deli for this recipe (not spreadable ricotta in tubs). Ricotta is a soft, fresh cheese with a short shelf-life, so it's best used within 3 days of buying.

(Source).