The breakfast bowl you'll want to eat every morning!

Coconut, Fig + Cinnamon Toasted Muesli (with coconut, rhubarb and strawberry compote).

They don’t call breakfast the most important meal of the day for no reason, do they? So to start your day the right way, give your body the nourishment it deserves. This ridiculously yummy breakfast bowl (compliments of H2Coco) is a cinch to make and will ensure you’re prepped and ready for the week ahead — no more excuses!

Ingredients
Coconut and Cinnamon Toasted Muesli

• 200g coconut oil like H2coco Organic Virgin Coconut Oil
• 150g honey
• 1tsp ground cinnamon
• 750g rolled oats
• 75g toasted pepitas
• 75g toasted sunflower seeds
• 50g goji berries
• 150g toasted shredded coconut
• 300g dried figs, finely sliced
• 2tsp ground cinnamon

Coconut, Rhubarb and Strawberry Compote

• 200g rhubarb, roughly chopped
• 100g frozen strawberries
• 2tbs coconut oil
• 30ml water
• 2 orange peel strips
• 1 cinnamon stick 
• 1⁄2 vanilla bean

Method

• Pre-heat your oven to 160’C.
• For the muesli, place the coconut oil, honey and 1 teaspoon of cinnamon into a saucepan and over a medium to low heat. Heat the mixture and stir with a whisk for 3 minutes, until all the ingredients are combined.
• Divide the oats into two oven trays lined with baking paper and pour over the coconut mixture. Stir through the mix so the each oat is covered in the oil. 
• Place the trays into the oven and roast the oats for 40 minutes, stirring the oats every 10 minutes.
• Once the oats are golden brown, take them out of the oven and leave them to cool, making sure you continue stirring the oats every 5 minutes to prevent the oats from sticking together. 
• Once the oats have cooled completely add the rest of the dry ingredients and give the muesli a good stir.
• While the oats are toasting, prepare the compote by adding all the ingredients together in a small saucepan. Place the saucepan on the stove over a medium to low heat and cook the mixture down for 10 minutes, or until it has reduced to your desired consistency. Leave the mixture to cool before serving.
• Serve the muesli with yoghurt, the compote and fresh fruit.

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Calling all DHP Superhero’s to Launch Day 14th Nov!

Group Fitness SUPERHERO
Choreography Launch

  Saturday 14th November  

Superheroes aren’t born, they’re TRAINED.

Come and see what we've got for you!!

Come down to Dolphins Health Precinct November 14th for our Group Fitness Launch Party! We will have 4 classes to showcase in our Group Fitness Room, including HIIT, designed to push your limits and get performing like an athlete! 7am HIIT, 7.30am KO Boxing, 8.30am Definition and at 9.30am we have Steppin Up!

Along with new inspiring Fitness Classes, we will have an awesome rock climbing wall - Scale the wall in true Superhero Style! Topped off with a jumping castle for the kids plus great Prizes and Membership Promotions on the day.

Scale the SUPERHERO Rock Climbing Wall!!

----> We will be having prizes for the BEST DRESSED Superhero - so dress to impress!

Don’t miss out, register for your free class now on 3880 3729. Available to Members and Non-Members. See you at the SUPERHERO PARTY!

Get Your Entries In for Your Chance to WIN

The iPad Mini Grand Prize draw is fast approaching! Get your entries in before the prize is drawn on 31st October.

  Here's a recap on the competition:  

WIN with the Group Fitness Competition!!

• Participate in any DHP Group Fitness Class (including Aqua, Spin & Balance Studio) and earn a stamp.
• Collect 10 stamps on your card to go into the weekly draw to win.

Weekly Prizes are drawn on: 9th, 16th, 23rd & 31st October:

• Week 1 – Unlimited 2 weeks Balance Mind + Body Studio Pass
• Week 2 – 2 months FREE DHP Membership 
• Week 3 – Dolphins Express Café Voucher
• Week 4 Grand Prize Draw - iPad Mini

Healthy Dessert: Lorna Jane's Peaches & Cream Slice

A delicious dessert with a clever, healthy twist!

Serves: 12

Time to prep & cook: 60 minutes

You will need: A square baking tin (27cmx27cm), however you can use any shape that suits.

Ingredients

Base

• 40g almonds
• 80g almond meal
• 350g dates
• 1 tbs coconut oil
• 1/2 cup desiccated coconut

Peach Layer

• 100g cashews (soaked overnight)
• 300g desiccated coconut
• ½ cup water
• 2tbs coconut oil
• 200g preserved peaches **
• 2 tbs honey
• 1 vanilla bean pod (alternatively, you can use 1tsp vanilla bean paste)
• 1 tbs agar agar

Garnish

• 20g macadamia
• 20g almonds
• 20g shaved coconut
• 20g pumpkin seeds
• 1 tsp cinnamon
• 2 tbs honey

* Unrefined Granola was used in this recipe

Method

Base

• Line cake tin with baking paper.
• Blend all ingredients for base in food processor until desired texture is reached. Or until you can press mixture together, and it stays.
• Press into base of cake tin ensuring layer is even and flat and place in freezer.

Garnish

• Mix all ingredients together in bowl and toast in the oven until light brown.
• Leave aside to cool.

Peach layer

• Add cashews, coconut, water, coconut oil, vanilla and honey to a food processor and blend until smooth. Add half the peaches and blend until all combined. Add small amounts of water at a time if the mixture is still too dry.
• Tear the remaining peaches up and scatter them over the set base.
• In a saucepan, heat water and agar until dissolved. Slowly pour agar into remaining ingredients with the food processor running.
• Pour the mixture over the base and peach pieces and smooth down.
• Sprinkle garnish over the top and lightly press into the slice (this is to keep the nuts from falling off the top).
• Place in freezer until set, then cut and enjoy!

*You can use store bought preserved peaches (try looking for products with little additives), or you can make your own by removing them from the seed, cutting them in wedges and cooking them in the oven for roughly 15mins (at 180 degrees) or until soft and sweet.

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REMINDER: Birthday Swimming Carnival!

  BIRTHDAY SWIMMING  

CARNIVAL

• 25th October •

Join us for our 7th Birthday Celebration with Dress Up Party (and best dressed prizes!) We will also have FREE jumping castle and face painting (8.30am - 10.30am) and party games and the BIGGEST birthday cake!!

Junior races start: 8.30am

Club night races start: 9.00am

We would love to see you there to help us celebrate!

New Pregnancy Class

Balance Mind + Body Studio have a new PregBodies class starting November 7th which has received overwhelming interest so far.

For those looking for all the details, please see below:

• Up to 3 classes per week

• Increase Strength and Flexibility

• Relieve back & Shoulder pain

• Prevent Pregnancy Aliments

• And Sleep better…!

Classes will be held on the following days/times:

• Monday - 8.30am - 9.30am

• Wednesday - 7.00pm - 8.00pm

• Saturday - 8.00am - 9.00am

Prices are as follows for a 7 week block starting November 7th:

• 3 sessions per week - $315

• 2 sessions per week - $224

For more information or to book, please call 3880 3729.

Indian Pizza with Curried Cauliflower & Green Chilli

Enjoy this Indian 'pizza', that utilises naan bread as its base.

Serves: 4

Time to prep: 10 minutes

Time to cook: 40 minutes

Ingredients

• 2 teaspoons mild curry powder
• 1 teaspoon ground turmeric
• 2 tablespoons olive oil or mustard seed oil
• 1 small cauliflower, cut into florets
• 4 naan breads
• 1/3 cup (80ml) tomato passata
• 2 x 250g mozzarella balls, drained, sliced
• 1/2 red onion, thinly sliced
• 1 long green chilli, thinly sliced
• Mint leaves, to serve

Method

• Preheat oven to 200C. Line two baking trays with baking paper. Combine curry powder, turmeric, 1 tbs oil and 1 tsp salt in a bowl. Add cauliflower and toss to coat. Place on trays and bake for 25 minutes or until golden and lightly charred.
• Spread each naan with 1 tbs passata and top with mozzarella, cauliflower, onion and chilli, then drizzle with remaining 1 tbs oil. Bake for 15 minutes or until bread is crisp and mozzarella has melted. Sprinkle with mint leaves to serve.

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Birthday Swimming Carnival!

  BIRTHDAY SWIMMING  

CARNIVAL

• 25th October •

Join us for our 7th Birthday Celebration with Dress Up Party (and best dressed prizes!) We will also have FREE jumping castle and face painting (8.30am - 10.30am) and party games and the BIGGEST birthday cake!!

Junior races start: 8.30am

Club night races start: 9.00am

We would love to see you there to help us celebrate!

Picnic by the Pool - New Day/Time

Picnic by the Pool

Monthly Parenting Catchup 

New day and time

Second Wednesday of every Month • 12.30pm - 2.30pm

Next catchup: 14th October

Guest Speaker

Renee from Balance Mind Body Studio will be discussing pelvic floor post natal, post natal exercise and what to what out for.

Location: Grassed area next to DHP Pool

Cost: $10 (includes sandwiches & juice/tea/coffee)

ALL ARE WELCOME!

Chicken, Cashew & Mint Rice Paper Rolls

Try these sumptuous rice paper rolls. Light enough as a summertime starter or a main dish for dinner. No cooking required.

Ingredients

• 50g dried rice vermicelli noodles
• 1 1/2 cups cooked chicken, shredded
• 1 carrot, grated
• 1/3 cup chopped fresh mint leaves
• 2 tablespoons fresh coriander leaves, chopped
• 1/4 cup dry-roasted cashews, chopped
• 3cm piece fresh ginger, peeled, finely grated
• 1 garlic clove, crushed
• 2 tablespoons lime juice
• 1 teaspoon brown sugar
• 16 (22cm round) rice paper rounds
• 32 fresh mint leaves, extra

Dipping sauce

• 1/2 cup hoisin sauce
• 1 teaspoon Chinese five spice
• 1 green onion, thinly sliced
• 2 teaspoons fresh coriander leaves, finely chopped

Method

• Place noodles in a heatproof bowl. Cover with boiling water. Set aside for 5 minutes or until softened. Drain. Rinse under cold water. Drain. Using scissors, cut noodles into shorter lengths.
• Place noodles, chicken, carrot, chopped mint, coriander and cashews in a bowl. Toss to combine. In a separate bowl, combine ginger, garlic, lime juice and sugar. Stir until sugar has dissolved. Pour dressing over chicken mixture. Toss to combine.
• Place a damp tea towel on a baking tray. Fill a shallow dish with warm water. One by one, dip rice paper rounds in water. Place on a tea towel to absorb excess water. Place 2 mint leaves along 1 edge of each round. Top with 2 tablespoons chicken mixture. Roll up, folding in edges, to enclose filling. Place on damp tea towel on tray. Cover with another damp tea towel.
• Make Dipping sauce: Combine hoisin, five spice and 2 tablespoons cold water in a bowl. Stir in onion and coriander. Serve rice paper rolls with dipping sauce.

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REMINDER: Book for Bioscan

Rapid Bioscan uses a medical grade Inbody230 machine to provide a full and detailed analysis of each part of your body’s:

• Body Fat Percentage
• Muscle Mass
• Body Water
• BMI (body mass index)
• Muscular Development

Date: 24th October

Time: 8.00am - 9.30am

Location: Dolphins Health Precinct

Cost: $20

Booking and payment is recommended as we only have limited time slots available. Walk-ins on the day will be available if time permits.

Bookings through Dolphins Health Precinct Reception.

High Protein Chocolate Cupcakes

Protein cupcakes are nothing less than totally awesome. These are low-carb and intensely chocolatey. Top them with whatever you like best. 

Makes: 12 standard cupcakes

Ingredients

• 112 g egg whites
• 100 g granulated stevia blend (or sugar)
• 25 g unsweetened cacao powder
• 65 g oat flour (or plain flour)
• 65 g rice protein powder
• 2.5 g bicarbonate of soda
• 7.5 g baking powder
• 2 g vanilla bean powder
• ¼ tsp sea salt
• 25 g macadamia oil
• 120 g non-fat Greek yoghurt
• 30 g freshly brewed espresso, cooled
• Optional - Icing of your choice

Method

• Preheat oven to 180°C. Line a standard, mini muffin or cupcake tin with cupcake liners. This helps the cupcakes to retain their shape while baking. Set aside.
• In a large mixing bowl, sift together the sweetener, cacao powder, oat flour, rice protein, bicarbonate of soda, baking powder, vanilla and salt.
• In a separate bowl, whisk together the macadamia oil, Greek yoghurt, and espresso. Add the liquid ingredients including egg whites to the dry mix and beat well until the batter is smooth.
• Divide the batter equally between the cupcake liners.
• Bake for 15 to 18 minutes, or until a skewer inserted into the centre comes out fairly clean.
• Do not overbake these cupcakes. They are done when there are still some moist crumbs attached to the skewer when testing.
• Remove from the oven and allow the cupcakes to cool completely on a wire rack.
• Top with icing when cooled. It is best to ice these just before serving.
• Without icing, these cupcakes will keep for several days in an airtight container at room temperature.
• Once iced, they should be stored in the refrigerator.

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