Healthy Recipes

4 mouth-watering and nutritious post-workout recipes

Whether you’re trying to lose weight or gain a set of enviable abs, regular exercise is the obvious way to attain your desired fitness goals. However, exercising alone isn’t enough to effectively reach these milestones. Along with exercising, it’s important to follow a healthy diet. Consuming balanced and nutritious meals will help you to maintain a healthy weight, reduce risk of chronic conditions and improve your overall physical and mental health.

So whether you are coming home from a gruelling gym session or perhaps even a Bodytonic Clinic pilates class, these following four recipes will help you recover and feel energised.

Tangy Summer Rolls with a Peanut Dipping Sauce

These flavoursome rolls make a delicious lunch option, and they’re super easy to make.

Ingredients (serves 2)

For Tangy Summer Rolls

1 cup brown rice noodles
4 brown rice paper wrappers
200g cooked shrimp
1 carrot (peeled and sliced into thin strips)
½ cup red cabbage (shredded)
1 avocado (thinly sliced)
1 lime zest
¼ cup coriander

For Peanut Dipping Sauce

¼ cup natural smooth peanut butter
Juice of 1 lime
½ tsp apple cider vinegar
1 tsp soy sauce
½ tsp hot sauce of choice
Salt & pepper


For Tangy Summer Rolls

1. Depending on the size of the shrimp, chop them up into either halves or quarters.

2. Cook brown rice noodles according to package instructions and set them aside to cool. Arrange all the ingredients neatly in separate bowls.

3. Fill a dish with warm water. Place a damp towel on your kitchen counter. Submerge a paper rice wrapper in warm water for at least 10 seconds. Carefully take it out and place it on the damp towel.

4. In the centre of the rice paper, place 4-5 shrimps, a small handful of brown rice noodles, a couple of slices of avocado and a few slices of carrot. Top with shredded cabbage, coriander and lemon zest. Avoid over-stuffing.

5. Fold the wrapper from top and bottom. Now carefully bring over the left side and roll while tucking in the stuffing. Wrap tightly as you can without ripping. Cut the rolls in half and place on a serving platter.

For Peanut Dipping Sauce

1. Whisk together all the ingredients in a bowl. Add a splash of water to achieve desired consistency. Season with salt and pepper. Enjoy!

No-Bake Protein Bites

If you don’t have the patience to cook or bake, this quick snack recipe is perfect for you.

Ingredients (makes 8)

1 cup old-fashioned rolled oats
½ cup sunflower seeds
½ cup goji berries
1 cup natural peanut butter
1 tbsp honey
Flaky salt


1. In a bowl, combine oats, sunflower seeds and goji berries.

2. Add peanut butter and honey. Mix thoroughly and refrigerate for 15-20 minutes.

3. Take a spoonful and roll into balls. Sprinkle flaky salt on top. Store in the fridge for up to 7 days.

Banana Smoothie Bowl

A new take on the classic post-workout smoothie, this banana smoothie bowl tastes like an indulgent dessert.

Ingredients (serves 2)

For Smoothie Bowl

2 bananas (frozen)
400 ml milk of choice
4 scoops protein powder
2 tsp vanilla extract

For Toppings

1 banana (sliced)
1 cup blueberries
4 tsp cacao nibs
1 tbsp chia seeds
1 tbsp sliced almonds
2 tbsp coconut shavings


1. Blend frozen bananas, milk, protein powder and vanilla extract in a blender until smooth and creamy.

2. Pour in two bowls and top with topping ingredients. Serve chilled!

Spinach and Mushroom Omelette

You can make this easy and tasty omelette for breakfast, lunch or dinner. And you can customise it according to whatever veggies you have in your fridge.

Ingredients (serves 1)

3 eggs
½ cup baby spinach
½ cup mushroom
2 tbsp smoked ham (diced)
A small handful of coriander (optional)
Hot sauce (optional)
Salt and pepper
Olive oil


1. Crack eggs and carefully separate egg whites from yolks. Thoroughly beat egg whites in a bowl.

2. Place a non-stick pan on medium heat and grease it with 2 tbsp of olive oil. Now sauté spinach and mushroom. Season with salt and pepper.

3. Pour the beaten egg whites, add diced ham and cook without stirring for 2-3 minutes.

4. Using a silicone spatula, gently release the edges to allow uncooked egg to fill the area.

5. Release the bottom of the omelette and swiftly flip it.

6. Fold in half, garnish with coriander and serve with hot sauce. Bon appétit!

Please note that all the images used in this article are for demonstration purposes only.

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