Roast Eggplant & Lentil Salad Recipe

Serves: 4

Time to prep: 10 minutes

Time to cook: 20 minutes

Ingredients

• 10 small (about 500g) Lebanese eggplants, ends trimmed, halved lengthways
• Olive oil, to brush
• Salt & freshly ground black pepper
• 1 x 400g can brown lentils, rinsed, drained
• 3 ripe tomatoes, coarsely chopped
• 1 small red onion, halved, cut into thin wedges
• 3/4 bunch fresh mint, leaves picked
• 200g low-fat ricotta, crumbled
• Wholemeal pita bread, to serve

Balsamic dressing

• 60ml (1/4 cup) balsamic vinegar
• 1 tablespoon olive oil
• 1 garlic clove, crushed
• Salt & freshly ground black pepper

Method

• Preheat oven to 200°C. Place eggplant, cut-side up, on a baking tray. Brush with oil, and season with salt and pepper. Roast in oven for 20 minutes or until golden brown and tender.
• Meanwhile, combine lentils, tomato, onion and mint in a bowl.
• To make the balsamic dressing, whisk together the vinegar, oil and garlic in a jug. Taste and season with salt and pepper.
• Drizzle the lentil mixture with the balsamic dressing and gently toss until just combined. Divide the lentil salad among serving plates and top with the eggplant. Sprinkle with ricotta and serve with pita bread, if desired.

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Introducing Platinum Membership

Introducing Dolphins Health Precinct

Platinum Membership

Unlimited access to all Balance Mind + Body Studio Classes*

BE QUICK: Limited to first 100 Members. Only $10^ per week.

UPGRADE TODAY! CONTACT US OT SEE RECEPTION.

Priority for this upgrade will be given to existing Dolphins Health Precinct members. *Subject to class numbers and availability. ^See reception for terms and conditions.

BOOTCAMP is Back!

DHP Bootcamp is BACK! Starting 2nd February every Monday at 6pm. With the cost at only $10 per session, there is no reason not to get motivated by Bootcamp!

SPECIAL: $20 for 4 Pack*

All Bootcamp trainers are qualified and highly passionate about helping you get in shape, fast.

Meet in Dolphins Health Precinct foyer at 5.45pm.

*Expires 4 weeks from purchase date.

Kids Healthy Main: Mexican Meatball Cups Recipe

This is a yummy recipe the kids can help make and then eat... A delicious combination of healthy Mexican flavours. 

Makes: 10

Time to prep: 30 minutes

Time to cook: 25 minutes

Ingredients

• olive oil cooking spray
• 250g packet mini flour tortillas
• 200g lean beef mince
• 1 small brown onion, grated
• 1 small zucchini, trimmed, grated
• 1/2 cup fresh multigrain breadcrumbs
• 1 tablespoon olive oil
• 3/4 cup (200g jar) mild taco sauce
• 1/2 cup Campbell's Real Stock Chicken Salt Reduced
• 1/3 cup grated tasty cheese and guacamole dip, to serve

Method

• Preheat oven to 200°C. Spray ten 1/3-cup capacity muffin holes with oil. Using a 12cm round cutter, cut 1 round from each tortilla. Press 1 round into each muffin hole. Spray with oil. Bake for 8 to 10 minutes or until golden. Cool in pan for 20 minutes.
• Meanwhile, place mince, onion, zucchini and breadcrumbs in a bowl. Using clean, damp hands, mix until well combined. Roll heaped tablespoons of mixture into balls. Place on a plate. Refrigerate for 10 minutes.
• Heat oil in a large, non-stick frying pan over medium-high heat. Cook meatballs, turning, for 10 minutes or until browned. Add taco sauce and stock. Bring to the boil. Reduce heat to medium-low. Simmer for 5 minutes or until meatballs are cooked through and sauce thickens slightly.
• Spoon 1 meatball and 2 teaspoons of sauce into each tortilla cup. Sprinkle with cheese. Top with dollop of guacamole. Serve.

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How to Lose 1kg Each Week

A step by step guide:

STEP 1)

Determine what and how much you eat and drink NOW, each week.

STEP 2)

Aim to replicate that each week (not exactly, but roughly similar amount and choices)

STEP 3)

Find the easiest and simplest way to reduce your calories by 500 each day (or 3500 per week).

* Ensure you reduce from your WANTS, not your NEEDS, otherwise your health and metabolism may be compromised

STEP 4)

Determine how much you currently move and exercise each week

STEP 5)

Aim to increase this amount by burning up an EXTRA 500 calories each day (or 3500 per week) .

Via movement or exercise or a bit of both BONUS STEP – Choose exercise that “earns INTEREST”. Meaning it gives you more benefits than the actual session you have done. Best way to do this is work with a trainer who focuses on your needs.

This equals a 7000 calorie deficit each week, which equates to a 1kg loss each week.

Last important note: Many people don’t consume enough NEED foods. They are not getting their minimum essential nutrients in, yet they are eating more calories than they need from WANT foods (resulting in weight gain). Most people are not aware of which is which.

Golden Rules for Healthy Living

Spend less time...

1. Sitting at a desk

2. Sitting in a car

3. Sitting in front of a TV

4. Sitting in front of a computer

5. Eating out at restaurants

6. Drinking alcohol

7. Eating fast food or junk foods

8. Staying up late/not getting enough sleep

And more time...

1. Being active in general (taking the stairs, walking instead of driving, gardening, cleaning, etc.)

2. Doing cardio exercise

3. Strength training for all muscle groups with challenging weights

4. Preparing your own meals and snacks and eating fruits, veggies and whole grains

5. Reading food labels

6. Tracking your calories

7. Sleeping

8. Dealing with stress in a healthy way

Speedy Balsamic Roast Chicken

Keep dinner fast, interesting and tasty with these bulk-buy items.

Serves: 4

Time to prep: 10 minutes

Time to cook: 50 minutes

Ingredients

• 1 tablespoon balsamic vinegar
• 2 garlic cloves, crushed
• 1/4 cup olive oil
• 1 bunch beetroot, trimmed, peeled, cut into thin wedges
• 2 carrots, peeled, halved, cut into 3cm pieces
• 2 medium red onions, cut into wedges
• 1.5kg mixed chicken pieces, trimmed
• 2 tablespoons chopped fresh rosemary leaves

Method

• Preheat oven to 220ºC/200ºC fan-forced. Combine vinegar, garlic and 2 tablespoons oil in a jug. Place beetroot, carrot and onion in a roasting pan. Toss through vinegar mixture. Roast for 10 minutes.
• Meanwhile, using a sharp knife, cut slits in chicken. Heat remaining oil in a frying pan over medium-high heat. Cook chicken in batches, turning, for 10 minutes or until browned. Add to roasting pan.
• Top with rosemary. Season with salt and pepper. Roast for 20 to 25 minutes or until chicken is cooked through and vegetables are tender. Serve.

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Vegetables Come Up Trumps

SCOTTISH researchers have found that not only will a diet high in fruit and vegetables make you feel better, it will also make you look better.

Lead study researcher Ross Whitehead, from the School of Psychology at the University of St. Andrews, said: “We found that within a six-week period, fluctuation in fruit and vegetable consumption was associated with skin-colour changes.”

The fruit and vegetable intake of 35 people was observed over a six-week period. A higher level of consumption was linked with higher levels of red and yellow colouring in skin, caused by carotenoids including betacarotene and lycopene.

A second study then linked the changes in skin colour to increased attractiveness. “Our study suggests that an increase in fruit and veggie consumption of around three portions over a six-week period is sufficient to convey perceptible improvements in the apparent healthiness and attractiveness of facial skin,” Dr Whitehead said. “Conversely, those that worsened their diet became paler. Eat more fruits and veggies to improve your appearance.”

Group Exercise Works Miracles

There's nothing like getting together with other DHP members who have the same fitness and lifestyle goals as you and getting hot and sweaty.

Our group exercise classes keep you pumped and motivated and are a social fun way to keep moving.

Have you tried our GBTs (Guns Bums and Tums) class yet? This is a class totally developed to address those problem areas and get you in the best shape for summer. Great for those who aren’t self-motivated to train on their own.

Or Spin and Core conditioning is something we all need. Try this half hour of cycle and half hour core conditioning class. Easy to follow cycle class that finishes with a half hour core program targeting the deep core muscles through a variety of different exercises using stability balls, bands and body weight. No running or jumping.

At Dolphins Health Precinct we love exercise variety. That’s why you will find an extensive range of group exercise classes on our timetable. There are 65 classes a week from land to aquatic programs. There’s no chance of boredom. Collect your timetable at reception or look on our website for more information.