TRIVIUM'S ATHLETES LOVE HEALTHY EATING. IN THIS SECTION WE SHARE SOME MENU'S AND TIPS ON HOW TO PREPARE AND MAKE HEALTHY FOOD.
BROWSE THE MENU AND IF YOU HAVE ANY GOOD RECIPES NOT LISTED HERE, PLEASE SEND US AN EMAIL WITH THE RECIPE [email protected]
BROWSE THE MENU AND IF YOU HAVE ANY GOOD RECIPES NOT LISTED HERE, PLEASE SEND US AN EMAIL WITH THE RECIPE [email protected]
Mini Egg Muffins (great for an easy snack as well)
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Ingredients
1 bell pepper 3 spring onions 4 cherry tomatoes 6 eggs 1 handful spinach Low fat cheese (optional) 4-5 splashes hot sauce (or curry powder) Instructions Preheat the oven to 200°C/ 390°F. Wash and dice the pepper, onions and tomatoes and put them in a large mixing bowl. Wash the spinach, lightly chop it and add it to the bowl as well. Add the eggs. Mix well. Pro tip - crack the eggs separately before adding. That way if you get a dodgy one, it won’t ruin the whole meal. Optionally add some hot sauce, curry powder...whatever you like. Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots. 🧀 Keep cheese to a minimum as it is a high calorie food Pop the tray into the oven for 15-18 minutes or until the tops are firm to the touch. |
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PVM Mealie Meal Option #1:
Easter Breakfast / Pudding or whatever you want to call it. 50g PVM Mielie Meal Mix 1 Cup of your favorite flavored milk 100’s and 1000’s Mix PVM Meal Mix with flavored milk and stir until smooth. Sprinkle some 100’s and 1000’s over. Enjoy!! |
PVM Mealie Meal Option #2:
Apple, Cinnamon and Honey 50g PVM Mealie Meal Mix 1 cup warm milk ½ Fresh Apple cut into thin slices / 2-3 Tablespoons dried Apple 1 teaspoon Cinnamon 1 Teaspoon Honey Mix warm milk and PVM Mealie Meal Mix until smooth. Mix 1 teaspoon Cinnamon into mixture. Add apple (dried or fresh). Drizzle one teaspoon honey over the mixture. Enjoy!! |
PVM Mealie Meal Option #3:
Vanilla Yoghurt and Blue Berries 50g PVM Mealie Meal Mix ½ cup Vanilla Yoghurt ½ cup cold milk 2 - 3 table spoons Blueberries (fresh or canned, according to taste) Mix the milk and PVM Mealie Meal until the texture is smooth. Add Vanilla Yoghurt to the mixture and mix through. Add the Blueberries. ½ Enjoy! |
PVM Mealie Meal Option #4:
Dark chocolate mix 50g PVM Mealie Meal Mix 1 - 1½ cups warm milk (according to tatste) 1 - 2 table spoons dark chocolate chips (according to taste). Mix PVM Mealie Meal and warm milk and stir well. Add dark chocolate chips. Enjoy! |
Magda's go to breakfast - Cream cheese flapjacks
300g Cream Cheese
2 x eggs
Vanilla essence
Cinnamon
Mix all this together. Heat a pan and then on a medium hot pan bake it like pancakes or flapjacks. You will probably first have a few flops, but later get the hang of it.
Very quick and easy to make. I then serve it with some diced bacon and honey, or sometimes only raw honey.
2 x eggs
Vanilla essence
Cinnamon
Mix all this together. Heat a pan and then on a medium hot pan bake it like pancakes or flapjacks. You will probably first have a few flops, but later get the hang of it.
Very quick and easy to make. I then serve it with some diced bacon and honey, or sometimes only raw honey.
Claire's - Stuffed peppers1. Fry onions, mushrooms, minced beef, tomato sauce (can be fresh chopped, tinned or passata), herbs, salt and pepper
2. Add cooked rice and stir. 3. Remove pepper lids and seeds, fill with the rice mix, can put cheese on the top and then the pepper lid. Cook around 180 c until the peppers are soft/browning, serve with salad. I use lentils or chick peas instead of meat as a vegan alternative. |
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Cauliflower shepperds pie
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1. Preheat oven to 400°. Bring a large pot of water to a boil. Add cauliflower florets and cook until tender, 10 minutes. Drain well, pressing with paper towels or a clean dish towel to remove as much excess water as possible.
2. Return to pot and mash cauliflower with a potato masher until smooth and no large chunks remain. 3. Stir in cream cheese and milk and season with salt and pepper and mash until completely combined and creamy. Set aside. 4. Make beef mixture: In a large skillet over medium heat, heat oil. Add onion, carrots, and garlic and cook until softened, 5 minutes. Add ground beef and cook until no longer pink, 5 minutes more. Drain fat. 5. Top beef mixture with an even layer of mashed cauliflower and bake 20 minutes or until there is very little liquid visible and the cauliflower is golden. Broil if desired. You can also add cheese on top till melted for extra taste 6. Garnish with parsley before serving |
Grilled Taco Chicken - Jannie de Beer
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Ingredients
•500 g Boneless, skinless chicken breasts or thighs •2 tablespoons taco seasoning •2 cloves garlic minced •1 tablespoon olive oil To Assemble •8 leaves Romaine Lettuce rinsed •1 avocado diced •1 tomato diced •1/4 cup onion diced Cilantro Sauce •1/2 cup loosely packed cilantro •1/2 cup Greek Yogurt or sour-cream or mayo •2 tablespoons olive oil •1 jalapeno optional •1 clove garlic minced •Juice of 1/2 lime •Pinch of salt |
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Instructions To Cook Chicken
Add the chicken, garlic, olive oil, and spices in a large bowl or zip-seal bag. Place in fridge and let marinate for at least 15-30 minutes or up to 24 hours. Remove chicken from marinade and discard marinade. Place chicken on a grill or pan heated to medium-high heat. Let chicken cook until it is no longer pink on the inside, about 9-10 minutes per side.
Mix together assemble ingredients like a salad.
Scoop assemble ingredients and chicken into lettuce “taco’s” and enjoy.
Add the chicken, garlic, olive oil, and spices in a large bowl or zip-seal bag. Place in fridge and let marinate for at least 15-30 minutes or up to 24 hours. Remove chicken from marinade and discard marinade. Place chicken on a grill or pan heated to medium-high heat. Let chicken cook until it is no longer pink on the inside, about 9-10 minutes per side.
Mix together assemble ingredients like a salad.
Scoop assemble ingredients and chicken into lettuce “taco’s” and enjoy.
Jannie's Steak & Brocolli
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INGREDIENTS
500 g steak thinly sliced
1 tablespoon + 1 teaspoon vegetable oil divided use 2 cups broccoli florets 2 teaspoons minced fresh ginger 1 teaspoon minced garlic 1/4 cup oyster sauce 1/4 cup beef broth or water 2 teaspoons toasted sesame oil 1 teaspoon soy sauce 1 teaspoon cornstarch salt and pepper to taste |
INSTRUCTIONS
Heat 1 teaspoon of oil in a large frying pan over medium heat. Add the broccoli and cook for approximately 4 minutes or until tender.
Add the ginger and garlic to the pan and cook for 30 seconds more.
Remove the broccoli from the pan; place on a plate and cover.
Wipe the pan clean with a paper towel and turn the heat to high. Add the remaining tablespoon of oil. Season the steak pieces with salt and pepper and add them to the pan and cook.
Add the broccoli mixture back to the pan and cook for 2 more minutes or until warmed through.
In a bowl whisk together the oyster sauce, beef broth, sesame oil and soy sauce. In a small bowl mix the cornstarch with a tablespoon of cold water
Pour the oyster sauce mixture over the beef and vegetables; cook for 30 seconds. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.
Serve immediately, with cauliflower rice if desired
Heat 1 teaspoon of oil in a large frying pan over medium heat. Add the broccoli and cook for approximately 4 minutes or until tender.
Add the ginger and garlic to the pan and cook for 30 seconds more.
Remove the broccoli from the pan; place on a plate and cover.
Wipe the pan clean with a paper towel and turn the heat to high. Add the remaining tablespoon of oil. Season the steak pieces with salt and pepper and add them to the pan and cook.
Add the broccoli mixture back to the pan and cook for 2 more minutes or until warmed through.
In a bowl whisk together the oyster sauce, beef broth, sesame oil and soy sauce. In a small bowl mix the cornstarch with a tablespoon of cold water
Pour the oyster sauce mixture over the beef and vegetables; cook for 30 seconds. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.
Serve immediately, with cauliflower rice if desired
Nico's Ala (ek eet groente)
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1. Fry some onion in olive oil until slightly cooked.
2. Add sliced mushrooms and chopped baby marrow.
3. Fry until slightly cooked.
4. Add fresh cream and simmer until cream has thickened.
5. Add salt and mixed herbs to taste.
2. Add sliced mushrooms and chopped baby marrow.
3. Fry until slightly cooked.
4. Add fresh cream and simmer until cream has thickened.
5. Add salt and mixed herbs to taste.
Low Carb Taco's - Magda Nieuwoudt
Rasper 1 K Mozzarella kaas
Rasper 1 K Cheddar kaas
Meng die twee saam. Maak ronde bolletjies kaas en druk dit plat op 'n piering.
Mikrogolf vie 90 sec. Kaas moet lekker bruin wees
Draai dit om en mikro nog 30 sec
Haal warm kaas uit en gooi oor houtlepel en laat hard word.
Rasper 1 K Cheddar kaas
Meng die twee saam. Maak ronde bolletjies kaas en druk dit plat op 'n piering.
Mikrogolf vie 90 sec. Kaas moet lekker bruin wees
Draai dit om en mikro nog 30 sec
Haal warm kaas uit en gooi oor houtlepel en laat hard word.
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Lekker low carb vinnige poeding/snack - Coert Vorster4 x teaspoon coconut flour
2 x teaspoon xylitol 2 x teaspoon coconut oil 1 x teaspoon cocoa 3-4 x teaspoon water (check consistency) few drops vanilla essence Mix together, put in microwave for 30 seconds |
Jannie's Tuna & Veggie Boats *for lunch whole serving or for snack 1/2 serving
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INGREDIENTS:
* 120g tuna * ¼ cup chopped carrots * ¼ cup chopped celery * 2 tbsp. diced red onion * ¼ cup chopped broccoli * 4 tbsp. Greek yogurt (I used 2%) * Herbs and spices to taste (Eg garlic, basil, paprika etc) * 1-2 cucumbers, halved lengthwise and seeded DIRECTIONS: Combine tuna, carrots, celery, red onion, broccoli, yogurt, and spices in a medium bowl. Mix until everything is well incorporated. Spoon into tuna boats and enjoy! Makes 1-2 servings. |
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Coconut Muffins - Magda Nieuwoudt (low carb)
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Ingredients:
3 tbsps Honey 1/4 cup coconut flour 1/4 tsp salt 1/4 tsp baking powder 1/2 tsp cinnamon 3 extra large egg 2 tbsps butter 1 tsp vanilla Directions: Preheat oven 180 degrees. Mix all the dry ingredients together. The add all the wet ingredients and mix well together. Spray muffins pan and cook for about 20 min *you can add cranberries if you want |
PVM FUSION BLUEBERRY AND BANANA SMOOTHIE
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40g Fusion Vanilla
200ml Milk 35g Frozen Blueberries 1 Banana 4 Blocks of Ice Pour milk into blender. Add 40g Fusion Vanilla to milk, followed by Banana, Blueberries and Ice. Blend. Pour and enjoy! |
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PAMPOENBROOD - Coert Vorster
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3.5 Koppies Koekmeelblom
1 teelepel Bakpoeier 2 teelepels Koeksoda 1/2 eetlepel sout 1 teelepel fyn kaneel 1/2 koppie gekapte neute (optioneel) 3/4 koppie pitlose rosyne (optioneel) 3/4 koppie botter 1.5 koppie suiker 4 eiers 500 g gaar pampoen gedreineer 175ml water Sif meelblom, koeksoda, bakboeier, kaneel en sout saam en voeg neute en rosyntjies by. Room, botter en suiker in 'n aparte bak en voeg eiers een op 'n slag by. Klits goed na elke byvoeging. Voeg pampoen by en daarna die droë bestanddele en water. Meng deeglik Skep mengsel in 2 goed gesmeerde broodpanne en bak vir 1 uur by 180˙C. Alternatiewelik - Mikrogold elke brood 10 minute op 70% krag 2 Brode |
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3 Tbsps Honey
1/4 Cup Coconut flour 1/4 tsp salt 1/4 tsp baking powder 1/2 tsp cinnamon 3 extra large eggs 2 tbsps butter 1 tsp vanilla 1. Preheat oven to 180˙C 2. Combine dry ingredients 3. Then combine wet ingredients 4. Mix everything together 5. Grease muffin pan and bake for 20 minutes |
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COCONUT MUFFINS - Magda Nieuwoudt |
Magda's Jacket Sweetpotato - This is always my go to food the night before a race, especially when I travel.
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You just cook the sweet potato till soft. You can either cook it in foil in the oven or on the stove. When I travel and only have access to a microwave I then take a normal shopping bag. I put sweet potato in the shopping bag and make a knot to close the bag and pinch some holes in the bag with a fork, then I microwave it for 5-7min. The best and tastiest way is wrapped in foil in the oven.
You then cut the sweet potato open and can use almost any filling to stuff it with. My top 3 stuffed ingredients are: 1. Only cream cheese. I sometimes only add cream cheese in the middle of the sweet potato 2. Mince. I add fired mince with fired onion and mushrooms 3. Beans. I love using kidney beans and lettuce with salsa salad and lemon squeezed over the dish. Sometimes I mix different beans together like kidney beans and baked beans. |
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RECOVERY SNACK BY JANNIE
• 150g Double Cream Yoghurt (like die Lancewood Apple & Cinnamon flavour)
• 1 scoop Whey Protein (maak hul ander flavours as Choc?!)
• 50ml Almond Milk Unsweetened
Gee Protein 30g / Carbs 10.5g / Fat 7.35g
• 1 scoop Whey Protein (maak hul ander flavours as Choc?!)
• 50ml Almond Milk Unsweetened
Gee Protein 30g / Carbs 10.5g / Fat 7.35g
THREE MUSKETEERS opTION (Nico / hendrik / christoff)
1 OR 2 STERI STUMPI AND IT MUST BE CHOCOLATE FLAVOUR AND MUST BE COLD
magda's choice
PVM Re-Ignite (Citrus flavour). Use 7-9 scoop in 750ml water bottle. I freeze the bottle the night before and then after a hard session it is the best to get the cold Re-Ignite out of the fridge.