Fitness Tips, Recipes and Updates | Rushcutters Health Blog

Healthy homemade granola

Prep: 10 mins Cook: 20 mins (plus cooling) Serves 8 (makes 400g) Ingredients 290g can pitted prunes in natural juice, drained 1 orange, zested and

Chocolate chia pudding

Prep: 5 mins (plus 4 hrs chilling) Serves 4 Ingredients 60g chia seeds 400ml unsweetened almond milk or hazelnut milk 3 tbsp cacao powder 2

Slow-cooker chicken curry

Prep: 10 mins Cook: 6 hrs (plus overnight chilling) Serves 2 Ingredients 1 large onion, roughly chopped 3 tbsp mild curry paste 400g can chopped

Balsamic beef stew with veggie mash

Prep: 30 mins Cook: 3 hrs 10 mins Serves 4 (2 people over 2 days) Ingredients 1 tbsp olive or rapeseed oil 2 large onions,

Slow cooker breakfast beans

Prep: 30 mins Cook: 5 hrs Serves 4 Ingredients 1 tbsp olive oil 1 onion, thinly sliced 2 garlic cloves, chopped 1 tbsp white or

Breakfast peppers & chickpeas with tofu

Prep: 20 mins Cook: 25 mins Serves 4 Ingredients 1-2 tbsp olive oil 2 onions (320g), halved and thinly sliced 1 orange pepper, halved, deseeded

Toulouse sausage roll

Prep: 35 mins Cook: 45 mins Serves 10 Ingredients 320g all-butter puff pastry sheet plain flour, for dusting 3 large egg yolks, beaten 2 tsp

Apricot & seed overnight chia

Prep: 10 mins Cook: 25 mins Serves 4 Ingredients 8 tbsp chia seeds 350ml unsweetened almond milk 3 tbsp mixed seeds 8 fresh apricots, halved

Slow cooker vegetable lasagne

Prep: 30 mins Cook: 2 hrs 30 mins – 3 hrs Serves 4 Ingredients 1 tbsp rapeseed oil 2 onions, sliced 2 large garlic cloves,

Air-fryer sweet potato jackets with tahini yogurt

Prep: 10 mins Cook: 55 mins Serves 2 Ingredients 2 sweet potatoes 1 tbsp olive oil, plus 2 tsp 1 small garlic bulb 150g Greek

Sausage casserole with garlic toasts

Prep: 5 mins Cook: 40 mins Serves 4 Ingredients 8 reduced-fat sausages 1 yellow pepper, deseeded and chopped 4 red onions, cut into wedges 400g

Spanish chicken

Prep: 15 mins Cook: 45 mins Serves 4 Ingredients 8 chicken thighs, skin on and bone in 3 onions, thinly sliced 2 tsp paprika zest

Vanilla, apple & ginger biscuit fool

Prep: 10 mins No cooking Serves 4 Ingredients 150ml double cream 300g vanilla-flavoured yogurt 150g jar chunky apple sauce (or use your favourite fruit compote)

Pork chops with broad bean & minted Jersey smash

Prep: 20 mins Cook: 40 mins Serves 2 Ingredients 2 pork chops 2 tbsp olive oil 2 garlic cloves, skin-on and bashed lemon, cut

Spicy bean burgers with lime yogurt & salsa

Prep: 10 mins Cook: 10 mins Makes 6 burgers Ingredients 2 x 400g/14oz cans kidney beans, rinsed and drained 100g breadcrumb 2 tsp mild chilli

Prawn & chorizo frittata

Prep: 10 mins Cook: 25 mins Serves 2 Ingredients half onion, finely chopped 50g chorizo, sliced 2 tsp olive oil 4 eggs, lightly beaten 1

Piri-piri chicken with spicy rice

Prep: 10 mins Cook: 55 mins Serves 4 Ingredients about 4 skin-on chicken thighs and 4 drumsticks- buy a mixed pack 6 tbsp piri-piri marinade

Pea & broad bean shakshuka

Prep: 20 mins Cook: 30 mins Serves 4 Ingredients 1 bunch asparagus spears 200g sprouting broccoli 2 tbsp olive oil 2 spring onions, finely sliced

Chipotle chickpeas with aubergine & pitta

Prep: 10 mins Cook: 15 mins Serves 4 Ingredients 4 wholemeal pittas, cut into triangles 150g light light crème fraîche 3 tbsp tahini 2 limes

Mexican spiced tomato rice

Prep: 5 mins Cook: 40 mins Serves 4 Ingredients 1 tbsp sunflower oil 1 red onion, finely chopped 1 red chilli, finely chopped 2 garlic

Coconut & mango sponge

Prep: 20 mins Cook: 30 mins Cuts into 12 squares Ingredients 425g can sliced mango in syrup, drained 200g butter, softened 225g golden caster sugar

Black beans & avocado on toast

Prep: 20 mins Cook: 10 mins Serves: 4 Ingredients 270g cherry tomatoes, quartered 1 red or white onion, finely chopped lime, juiced 4 tbsp olive

The Importance of meal timing and training

by Mackenzie Roberts-Craig The human body operates like an intricate machine, continually utilising fuel to mend the muscular wear and tear that occurs during training

Flexibility and Mobility

by Mackenzie Roberts-Craig A flexibility and mobility program requires careful attention to the key elements that contribute to optimal performance. Foam rolling, an essential first

Faces of Rushcutters Bay – Alyson Everast

With gyms popping up all over Sydney, I consider myself lucky to have found Rushcutters Health – my first ever experience of gym life. I

The Best warm-up to do before your workout

by Mackenzie Roberts-Craig Warm-ups play a crucial role in any fitness routine, acting as a vital preparatory phase for the body and muscles. By incorporating

Weak Glutes? Try these strengthening exercises

by Mackenzie Roberts-Craig Your glute muscles assist you with walking, standing up, and walking up stairs. Therefore, having weak glutes and tight hip flexors will

Scrambled Eggs (Low Carb and Low Fat )

This is you perfect high protein breakfast option that is quick and easy Macronutrients included Carbohydrates: 7.83 Protein: 15.5 Fat: 5.17 Ingredients for 1 serving

The Power of Protein!

Why do I need to eat protein? Weight loss diets often prove ineffective due to problems such as hunger fluctuations, poor metabolism, muscle depletion, and

Vegetarian lasagne

Serves 6 Ingredients 3 red peppers, cut into large chunks 2 aubergines, cut into 1/2cm thick slices 8 tbsp olive oil, plus extra for the

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