Your perfect pre-run breakfast oat pancake, packed with protein and fruit, offering carbohydrates for a release of energy before you hit the pavement. Protein provides a sustained energy source, supports muscle growth and recovery through muscle synthesis, and keeps you feeling full without weighing you down as you rack up the kilometres.   Ingredients:   40g rolled oats   ¾ teaspoon baking powder   75g Chobani Fit Yogurt Vanilla (½ tub)  1 egg  Pinch of cinnamon  100g frozen berries   1 medium banana     Toppings:   Remaining Chobani Fit Vanilla Yogurt   Frozen berries   Maple syrup     Method:   Preheat oven to 180degrees   Combine all dry ingredients in a blender until fine.   Mix in yoghurt and egg to oat mix. Let this rest of the baking powder to activate.   Spray or line glass tray/baking tray and add in mixture. Add berries and banana and mix gently in  Bake for 25-30mins or until it is lightly golden and cooked all the way through.   Let it rest for a few minutes before eating  Top with remaining yoghurt and berries and maple syrup and enjoy 

  Prep: 00:20 Cooking: 02:30 COOKING TIME:  02:30 4 PORTIONS Ingredients FOR THE STEW: 4 garlic cloves 3 red onions 1 tbsp vegetable oil 2 sticks of lemongrass 4 star anise 1kg beef shin 1-2 tsp dried chilli flakes 2 tsp ground cinnamon 1 tsp ground turmeric 2 tbsp tomato purée 1 1/2 cups beef stock 1 1/2 cups coconut milk 2 ripe tomatoes 2 tbsp fish sauce 2 tbsp pure maple syrup (preferably amber syrup for its rich taste) TO SERVE: 1/2 bunch fresh mint 1/2 bunch fresh basil 2 limes  Steamed rice Method Preheat your oven to 150C. Peel and finely slice the garlic and peel the onions and slice into thin wedges Place a large casserole pot or saucepan on a medium low heat and add the garlic and onions with a couple of tablespoons of vegetable oil Crush the lemongrass a little in a pestle and mortar and add along with the star anise. Fry for 5 minutes Cut the beef into 3-4cm chunks, removing any large bits of fat or sinew and toss with the chilli flakes, cinnamon, turmeric and a good pinch of salt and pepper until well coated, then add to the pan and fry for 5 mins until browned Stir in the tomato purée, then pour in the stock and coconut milk. Chop the tomatoes and add to the pan, along with the fish sauce and the maple syrup. Bring to the boil, cover with the lid and place in the oven to cook for 2 hours or until the beef is tender Turn your oven up to 180C, remove the lid and cook for a further 30 minutes, until rich and creamy Serve the beef over hot steamed rice and garnish with freshly torn basil, mint and lime wedges for squeezing over

  PREP: 00:10  COOKING: 00:40  4 PORTIONS    Ingredients  1/2 butternut pumpkin  4 rosemary sprigs, leaves picked  2 garlic cloves, peeled and finely sliced  8 slices pancetta, finely sliced  1 tbsp olive oil  1/2 tsp chilli flakes  1/4 tsp ground cinnamon  2 tbsp pure Canadian maple syrup (preferably amber syrup for its rich taste)  4 cups vegetable stock  250g dried pasta  60g parmesan, finely grated Salt and pepper, to season     Method  Carefully remove the skin from the squash and cut it into 2cm chunks. Roughly chop the rosemary leaves. Place a large saucepan or casserole (big enough to fit all the ingredients) on medium-low heat and add a good drizzle of olive oil  Fry the pancetta and garlic for a couple of minutes until just golden then stir in the chopped rosemary leaves, butternut squash, chilli flakes and cinnamon  Fry for 4 – 5 minutes, until the squash is a little golden. Drizzle over the maple, fry for a couple more minutes till sticky and pour over the stock. Bring to the boil, then turn the heat down a little and simmer for 3 minutes  When the squash feels about half cooked stir in the pasta. The stock should just cover the pasta, but if not add a splash more boiling water  Season generously, reduce the heat and cover the pan. Cook for a further 8 – 10 minutes – you want the pasta to be al dente so check the packet instructions  When it is ready, remove the lid, turn up the heat and continue to cook for a minute or two to reduce the stock – it shouldn’t be soupy, but still a little wet, the pasta will absorb this as it cools  Add most of the parmesan and more black pepper. Taste and tweak the seasoning  Wait for 2 – 3 minutes to absorb more of the liquid off of the heat and give it a few more stirs, until silky and glossy. Then serve with the remaining parmesan over the top   

  PREP: 00:30  COOKING: 02:30  6 PORTIONS    Ingredients  2 tbsp vegetable oil  850 – 1 kg lean braising steak, cut into chunks  6 bacon rashers, chopped  2 onions, peeled and diced  4 carrots, peeled and cut into chunks  1 small swede, peeled and cut into chunks  2 cloves of garlic, chopped  1 tbsp tomato purée  3 tbsp pure maple syrup (preferably amber syrup for its rich taste)  1/4 cup Worcestershire sauce  20g fresh thyme  1 bay leaf  4 cups beef stock  3/4 cup red wine  1 tsp cornflour  2 tsp water     Method  Preheat oven to 160°C/Gas 3  Heat oil in a large casserole dish and brown the beef and bacon together  Remove meat and set aside  Using the same casserole dish, add the onions carrots, and swede and cook for about 5 minutes to soften  Add the garlic, tomato purée, maple syrup and Worcestershire sauce then return the beef and bacon to the casserole dish  Stir together and cook for another 10 minutes  Add the thyme and bay leaf, cover with the beef stock and red wine  With the lid on, transfer to the oven and bake for 2 hours until all the meat and vegetables are cooked  Remove the casserole from the oven and stir in the cornflour and water mix into the cooked casserole  Serve with buttery creamed mashed potato       

  Total Time: 45 min Prep: 25 min Cook: 20 min Serves: 8 Difficulty: Moderate Ingredients Baby spinach leaves, 75 g Egg(s), 2 medium 97% fat-free cottage cheese, ⅓ cup(s), (85g) Light sour cream, ¼ cup(s), (65ml) Fresh thyme, 1 tsp, leaves, plus sprigs to serve Reduced-fat puff pastry, 278 g, (use 2 x 170g sheets), just thawed Cooked peeled beetroot, 250 g, drained, thinly sliced Skim milk, 2 tsp Soft goat’s cheese, 80 g   Instructions Place 75g baby spinach leaves in a colander over the sink and pour over boiling water to wilt. Rinse under cold water, then squeeze firmly to remove excess liquid. Coarsely chop.  Whisk 2 eggs, ⅓ cup (85g), 97% fat-free cottage cheese and ¼ cup (65ml) light sour cream in a medium bowl.  Stir in spinach and 1 teaspoon fresh thyme leaves. Season with salt and pepper and set aside.  Preheat oven to 200°C. Thaw 2 x 170g sheets of frozen reduced-fat puff pastry. Cut 4 x 12cm rounds from each pastry sheet making, 8 in total. Place pastry rounds on two non-stick baking trays.  Thinly slice 250g drained, fresh cooked beetroot. Arrange half the beetroot slices over pastry rounds, slightly overlapping and leaving a 2cm border.  Fold up the pastry border to form a rim, pinching at 3cm intervals for a decorative edge.  Spoon the spinach mixture over the beetroot layer, then arrange the remaining beetroot slices on top.  Lightly brush 2 teaspoons of skim milk over the pastry edges.  Bake for 15 minutes. Crumble 80g soft goat’s cheese over the filling and bake for a further 5 minutes or until the pastry is crisp and golden.  Season with freshly ground pepper and sprinkle with thyme sprigs to serve.   Notes TIP: To freeze tarts, cool them, then seal them in a reusable container, with baking paper between layers. Freeze for up to 1 month. Reheat from frozen on baking trays in 180°C oven until hot.   For more free and healthy recipes, see the WeightWatchers website!

  Ingredients 1/2 bunch silverbeet, stalks and leaves finely chopped (can also use spinach or any greens) 1 leek, sliced 1 onion, sliced 2 big handfuls baby spinach 250g fresh ricotta 180g Greek feta 1/2 cup Parmesan Zest and juice of 1 lemon Salt and pepper 5 eggs  Method In a large pan over medium heat, sauté the silverbeet stalks, leek and onion in 1/4 cup olive oil. Once softened completely, add in the silverbeet greens and baby spinach. Wilt the greens and turn off the heat. Add in the remaining ingredients and season to taste. Pour into the prepared tart shell and bake at 180C on the pastry bake setting for 30-45 minutes or until golden brown on top and set.    This one can be done a day in advance and reheated to serve.  

  Ingredients:  1 cup self-raising flour 3 eggs, lightly whisked 1/2 cup milk 3/4 cup grated cheese 1/4 onion, finely diced 1 tbsp parsley, finely chopped Pepper to taste Extra virgin olive oil, for frying 2 cups of vegetables of your choice, such as 1/2 cup red capsicum, de-seeded and diced/or 1/2 cup corn kernels, parboiled/or 1/2 cup carrot, grated/or 1/2 cup baby spinach, shredded Sliced avocado, to serve 8 slices of wholegrain toast, to serve Method: To make the fritter base, combine the flour, eggs, milk, cheese, onion, parsley, and salt and pepper in a large bowl.  Add 2 cups of different coloured vegetables to the base mixture and stir to combine.  Heat olive oil in a large non-stick fry pan. Add 1/4 cup of fritter mixture to the pan at a time, allowing room for the fritters to spread.  Cook for 2-3 minutes on a medium heat. Flip and cook for a further 2-3 minutes or until fritters are lightly browned and cooked through.  Serve with wholegrain toast and sliced avocado.  Recipe Notes:  Use up leftover veggies so they don’t go to waste. Check the fridge for wilted veggies or use leftover bits and pieces from last night’s dinner.  Fritters can be prepared ahead of time and enjoyed all week. They can also be frozen.  Combining the fritters with wholegrain toast and avocado gives you a well-balanced brekkie with protein, good-quality carbohydrates and healthy fats for a nutritious kick-start to the day.  Recipe by Health and Wellbeing Queensland 

  Ingredients   For Sarah’s Mexican style spice mix 1 tsp Hungarian sweet paprika 1 tsp ground cumin ½ tsp celery salt ½ tsp garlic salt ½ tsp chilli powder, we use Korean chilli flakes ½ tsp cayenne pepper ½ tsp oregano For the filling 6 dinner rolls, approx 12 cm / 5 inches wide, round 1 can corn, 400g  drained 1 can black beans, 400g  rinsed 1 can crushed tomatoes, 400g 1 ½ cups tasty cheese grated, sub cheddar or Mexican cheese blend 100g sour cream 100g mild salsa 1 avocado chopped, sub guacamole or avocado dip 100g corn chips Method Slice off the tops of the dinner rolls and pull out the insides, tearing them into large dipping pieces. Slice up the top lids into scoopable pieces as well. For Sarah’s Mexican style spice mix Pop your Hungarian sweet paprika, ground cumin, celery salt, garlic salt, chilli powder, cayenne pepper and oregano into a small dish. Mix with a spoon until well combined. For the cob filling Place your corn into a medium saucepan, and place over medium heat. Cook for around 5 – 10 minutes, until all the moisture evaporates and the kernels begin to slightly char around the edges. Remove from the pan and set aside. Pre-heat the oven to 200°C / 400°F (fan forced). In the same saucepan, add the rinsed black beans and cook for 5 – 10 minutes on medium heat until the moisture has evaporated and the beans become mushy. Add in your crushed tomatoes and Mexican spice mix, then stir until heated through (around 2-4 minutes). Optional: If your sauce is running a little dry, add ¼ cup of water and mix through. Switch off the heat and evenly distribute into your mini cob loafs then top each with a sprinkle of the tasty cheese. Place them onto a tray and pop into the oven. Bake until the cheese has melted, around 3 minutes. Optional: You can lay the bread inside pieces out on a lined tray and place in the oven underneath the mini cob loaves to dry and crispen up for an alternative dipping experience. Now it’s time to layer up! Spoon in the sour cream, mild salsa, charred corn and avocado into the cobs. To serve, place a mini cob on each plate surrounded by the bread’s insides, and stick a few corn chips on the top to dip in as well.

  Ingredients 12 fresh oysters 60 ml Worcestershire sauce 45 ml pure maple syrup (preferably amber) 2 dashes Tabasco sauce 3 slices smoked streaky bacon 500 g rock salt   Method Preheat the oven to 180°C. If the oysters are not already shucked, open them with an oyster knife and discard the top shell. Rinse the oysters under cold running water, removing any shell and grit. Drain excess liquid. Sit the oyster in the bottom cup-like part of the shell, loosening it if attached. Mix Worcestershire sauce and Tabasco together; set aside. Finely chop the bacon into thin strips. Warm a small frying pan and cook the bacon until just starting to crisp. Nestle the oysters in the salt to keep them level. Spoon roughly 5 ml of the sauce over each oyster, then top with a few pieces of bacon (exactly how much depends on the size of the oyster). Place the oven dish with the oysters in the oven for around 8-10 minutes until the sauce is bubbling and the bacon slightly crisped. Once cooked, serve the oysters in the shell with a slice of lemon on the side. Transfer oysters in their bottom shell to a bed of rock salt or crushed ice, keeping the shell level.

Ingredients  FOR THE CAULIFLOWER MARINADE:  1 cauliflower  3 tbsp olive oil  1 tsp ground cumin  1 tsp ground coriander  1 tsp garlic powder  ½ tsp ground cinnamon  ½ tsp ground turmeric  ½ tsp chilli powder  2 tbsp harissa paste  4 tbsp pure maple syrup (preferably amber syrup for its rich taste)  1 tsp salt  FOR THE DRESSING:  2 tbsp fresh lemon juice  4 tbsp pure maple syrup (preferably amber syrup for its rich taste)  2 tbsp olive oil  ¼ cup tahini paste  1 tbsp water  Salt and pepper, to taste  TO SERVE:  ½ cup feta cheese, crumbled  Handful of pomegranate seeds  Handful of roasted macadamia nuts, chopped  Handful mint leaves, torn  Method  TO MAKE THE CAULIFLOWER:  Heat your BBQ.  Mix all the ingredients for the marinade until well blended.  Put the cauliflower in a cooking dish or a large bowl, coat with the marinade and set aside for an hour.  Place the cauliflower on the BBQ then cook for about 45 minutes or until a knife can slide in easily and the cauliflower is slightly caramelised.  TO MAKE THE DRESSING:  In a small bowl, combine the lemon juice and maple syrup. Add the oil, water and tahini paste.  To serve, top the cauliflower with the dressing, feta, pomegranate seeds, macadamia nuts and mint leaves.