Lentil and Cauliflower Pilaf (low-fat)

Photography by Steve Brown

This healthy rice dish is the perfect store-cupboard dinner - you can swap the lentils for chickpeas, add different vegetables or use any curry paste you have on hand

Serves: 6

Time to prep: 10 minutes

Time to cook: 25 minutes

Ingredients

• 2 teaspoons canola oil
• 1 small onion, finely chopped
• 1/2 (about 450g) cauliflower, cut into florets
• 1 1/4 cups (250g) basmati rice
• 2 tablespoons mild Indian curry paste (such as korma)
• 3 cups (750ml) vegetable stock
• 2 bay leaves
• 1 cinnamon quill
• 400g can lentils, drained, rinsed
• 2 tablespoons finely chopped coriander leaves
• Mango chutney, to serve (optional)

Method

• Heat oil in a large frypan over medium heat. Add onion and cook for 5 minutes, stirring occasionally. Add the cauliflower and rice and cook, stirring, for
• 2 minutes. Add curry paste and cook for a further minute. Add stock, bay leaves and cinnamon, then bring to the boil. Reduce heat to low, cover and cook for 15 minutes until rice is cooked and all liquid has been absorbed. Fluff rice with a fork, stir in lentils and heat through for 1 minute. Sprinkle over coriander, and serve with chutney, if desired.

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It's back...! Just Dance

We are excited to announce Just Dance group fitness class IS BACK...

Starting Monday June 2 at 6.30pm - come and get your dance on!

Ever wanted to dance? Now is your time to shine!

Learn the latest moves from hip hop, disco and so much more. Guaranteed to make you feel good whilst dancing along to the beats!

Duration: 50 minutes.

The Results are In: Body Overhaul Challenge

The Personal Training team with the winners and runner ups 

Left to right: Female winner Sue Althaus,
Personal Trainer Angela Mitrovic, male winner Craig Althaus 

Dolphins Health Precinct Body Overhaul Challenge 2014

The start of February 2014 saw the commencement of DHP’s 12 week Body Overhaul Challenge. 

The Challenge was the first in what will be periodical programs to be run by the DHP Personal Training Department. The challenge took 36 members through a series of educational seminars, and personal training sessions. 

It certainly wasn’t an easy task, and I’m sure for most there were some tough times. Let’s face it changing your habits by developing new ones does not always come easy. But the results at the end of the period are OUTSTANDING to say the least!

Our male runner up was Beau Devine with Craig Althaus taking out the winner’s title.

Our female runner up was Suzanne Bell with Sue Althaus taking out the other winner’s title. It was truly amazing to see a husband and wife not only change their whole lifestyle together but to also be crowned the winners of the DHP Body Overhaul Challenge together.

• In total the whole group lost an incredible 171.40 kilos. 
• Collectively the whole group also lost 971.50 centimetres.

We have to say that we are immensely proud of the achievements of this group. The dedication shown was simply inspirational and we sincerely hope that we have made a change to the lives of these members; changes that they can take away and use for the rest of their lives.

Here are some of the comments from members who took up the challenge:

• “Thanks for the support I got during this challenge from the gym”
• “There was so much to learn and so much knowledge given.”
• “Loved the challenge feeling pumped and motivated to continue”

At Dolphins Health Precinct we are dedicated to making a difference, so if you are keen to take the first step call the team at Dolphins on 3880 3729 and put your name down on our waiting list for details on our next Body Overhaul Challenge! 

Honey and mustard roasted chicken drumsticks Recipe

Photography by Louise Lister

Here is a healthy, budget-friendly recipe for the whole family to enjoy.

Serves: 4

Time to prep: 20 minutes

Time to cook: 40 minutes

Ingredients:

• 2 tablespoons extra-light olive oil
• 1/4 cup honey
• 1 tablespoon wholegrain mustard
• 1 orange, juiced
• 12 chicken drumsticks
• 450g orange sweet potato, peeled, cut into 2cm pieces
• 450g desiree potatoes, peeled, cut into 2cm pieces
• 100g baby spinach leaves

Method

• Preheat oven to 240°C. Combine 1 tablespoon of oil, honey, mustard and 2 to 3 tablespoons of orange juice in a large baking dish. Add chicken and turn to coat.
• Combine remaining oil, sweet potatoes and potatoes in a large, non-stick roasting pan. Season with salt and pepper. Toss until well combined.
• Place potatoes on top shelf of oven. Roast, turning occasionally, for 20 minutes. Place chicken on lower shelf of oven. Roast, basting occasionally, for 20 minutes.
• Swap pans around in oven. Roast potatoes and chicken for a further 20 minutes or until potatoes are golden and tender and chicken is cooked through.
• Reserve 4 drumsticks (see tip) for related recipe. Divide the potatoes and spinach between serving plates. Top each with 2 of the remaining drumsticks. Serve.

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Jetty2Jetty EARLY BIRD SPECIAL

COME JOIN US - TEAM DHP!

EARLY BIRD SPECIAL FOR JETTY2JETTY 2014

Available until 31st May

Once again Dolphins Health Precinct will focus on the Jetty 2 Jetty fun run/walk in July. Held on Sunday, July 20, the scenic course over either the 3km, 5km, 10km or 21km events follows the picturesque Redcliffe waterfront, starting and finishing in front of the Belvedere Hotel next to the Woody Point jetty.

Anyone wanting to join the DHP team needs to complete a registration form at reception and pay the entry cost. Early Bird savings are in place until end of May so get in quick.

Jetty2Jetty 8 Week Training Program

Get training for the fantastic Jetty2Jetty 2014 Event!

Start Date: 24th May 2014 (Saturday)

Start Time: 8.00am

Duration: 8 weeks

Finish Date: 12th May 2014

Includes: 8 weeks with Professional PT, entry into the race

Dolphins is offering a 8 week running program to get you ready for this fantastic yearly running event. Tips and advice will be given and this program is ideal for all fitness levels wanting to improve their running times. We will be running on the actual course starting at Woody Point and running the infamous hill. Cost  is only $89 which includes entry into the event and 8 weeks of training.

Places are limited so book early to avoid disappointment.

Smashing Pumpkin Soup

Photography by Janyon Boshoff

Pumpkin season is in full swing so make a big batch of our sweet-flavoured soup, then dress it up with dukkah for a warming dinner that's as easy as 1-2-3.

Time to prep: 10 minutes

Time to cook: 40 minutes

Ingredients

• 1 tablespoon olive oil
• 1 brown onion, coarsely chopped
• 2 teaspoons ground cumin
• 1.2 kg butternut pumpkin, peeled, seeded, coarsely chopped
• 1L (4 cups) chicken or vegetable stock
• Dollop of natural yoghurt
• 1 garlic clove
• Turkish bread, extra virgin olive oil and dukkah, to serve

Method

• Spice up the base: Heat 1 tablespoon olive oil in a large saucepan over medium heat. Cook onion, stirring, for 5 minutes or until golden. Add cumin and cook, stirring for 1 minute or until aromatic.
• Simmer the soup: Add pumpkin and stir to coat. Add stock. Simmer for 20 minutes or until the pumpkin is soft. Set aside to cool slightly. Use a stick blender to blend until smooth.
• Serve it up: Cut Turkish bread in half and cook on a chargrill until golden. Drizzle with extra virgin olive oil and rub with the cut side of a garlic clove. Ladle soup among serving bowls. Top with a dollop of natural yoghurt. Sprinkle with dukkah. Serve with the bread.

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Muscles Need Work to Maintain Size

We often refer to muscles as the engines of the body.

Unfortunately, muscles lose size and strength with age, resulting in physical weakness and a variety of degenerative problems.

This is all part of the natural ageing process, but things can be done to help you increase and maintain size and strength of muscles just by following a regular short and effective strength training program.

When asked about strength training many people respond that they don’t desire big muscles. If only they knew how hard it was to get them. Rather than talking about too much muscle, we should be more concerned about having too little muscle.

Unless we exercise the muscles we have properly, we stand to lose 2kg to 3kg of lean muscle every decade of our adult life.

This progressive muscle loss is responsible for two of life’s major problems and can be related to a number of health-related consequences. The first problem is a loss of muscle means we won’t work as efficiently, which leads to less physical activity and further muscle loss.

Secondly, the problem is reduced calorie use, which leads to a slower metabolism. Slower metabolism means if we consume the same amount of food it will result in the accumulation of body fat.

Because our muscles are our engines, imagine if your car lost 5 per cent to 10 per cent of its power each decade but weighed 5 per cent to 10 per cent heavier.

After a while you would probably want to sell or trade that car in. Unfortunately we can’t do that with our bodies. That’s why the maintenance of our muscles is so important.

It is advisable for anyone over 50 to seek your doctor’s advice before starting an exercise program.

Dolphins Health Precinct has programs that cater to over 50's. Speak to DHP now for more advice. Call 3880 3729.

Pirates & Fairies Dress Up Week!

Drop in to a Learn to Swim Class from 12th to 17th May and you will see pirates and fairies taking to the pool! 

Why fairies and pirates? It creates a fun atmosphere and assists in the learning process of water safety, all while learning to swim.

Super-healthy Banana, Apricot & Date Oat Bars

Photography by Andrew Young

Perfect for breakfast on-the-go, or as a morning snack, these crunchy oat bars are packed with flavour in every bite.

Makes: 20 small bars

Time to prep: 15 minutes

Time to cook: 35 minutes

Ingredients

• 3 large ripe bananas
• 3 cups traditional rolled oats
• 1/4 cup finely chopped dried dates
• 1/4 cup finely chopped dried apricots
• 1/4 cup slivered almonds
• 1 teaspoon ground cinnamon
• 1 1/2 teaspoons vanilla extract

Method

• Preheat oven to 180°C/160°C fan-forced. Grease a 16cm x 25.5cm (base) slice pan. Line with baking paper, extending paper 2cm above edges of pan.
• Mash banana until smooth. Add oats, dates, apricots, almonds, cinnamon and vanilla. Stir until well combined. Spoon into prepared pan. Using the back of a spoon, press evenly into pan. Bake for 30 to 35 minutes or until golden. Cool completely. Cut into small bars. Serve.

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This Friday - Picnic by the Pool

A great monthly new Mum or Dad gathering with other new parents in a relaxed atmosphere. The picnic is held on the grassed section next to the DHP pool and cost is only $10 which includes sandwiches & juice or tea/coffee. 

Relax this Friday 9th May (1pm - 3pm) with our informative Dentist guest speaker who will be talking about infant teeth with great tips. Afterwards, sensory play for the little ones is Mother's Day art.

All are welcome, we look forward to seeing you there.

Creamy Coconut & Vegetable Laksa

Photography by Jeremy Simons

Using evaporated milk, create this flavoursome coconut and vegetable laksa recipe while minimising the fat.

Serves: 4

Time to prep: 15 minutes

Time to cook: 15 minutes

Ingredients

• 1 tablespoon vegetable oil
• 230g jar laksa paste
• 3 1/2 cups salt-reduced chicken stock
• 2 tablespoons grated palm sugar
• 2 tablespoons fish sauce
• 375ml can light and creamy coconut evaporated milk
• 200g firm tofu, cut into 1cm cubes
• 80g snow peas, trimmed, thinly sliced
• 1 tablespoon lime juice
• 250g dried rice vermicelli noodles
• 1 cup bean sprouts, trimmed
• 2 green onions, thinly sliced
• Fresh coriander leaves,
• Sliced long red chilli and lime wedges, to serve

Method

• Heat a wok over high heat. Add oil. Swirl to coat. Add laksa paste. Cook, stirring, for 3 minutes or until fragrant. Add stock, palm sugar and fish sauce. Bring to the boil. Reduce heat to medium. Add milk. Simmer for 5 minutes. Add tofu and snow peas. Cook for 2 minutes. Remove from heat. Add lime juice. Stir to combine.
• Meanwhile, place noodles in a heatproof bowl. Cover with boiling water. Stand for 5 minutes or until tender. Drain.
• Divide noodles between bowls. Ladle coconut mixture over noodles. Serve with bean sprouts, green onion, coriander, chilli and lime wedges.

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