Wellness

On this page we will bring you fitness & wellbeing tips along with some delicious recipes enjoy a healthy lifestyle!

Fitsense is proud to partner with A Fuller Life Massage Therapies, located in Palm Cove.

 

They are focused on working with you to help improve the way your body works. Because they evaluate each client and select the most appropriate technique, or combination of techniques, they can provide the greatest relief or benefit.

 

Andrew Fuller and the team offer a full range of therapies; Remedial & a full range of Massage therapies, Physiotherapy, dry needling, Myotherapy and more. 

Contact them for an appointment today - https://afullerlife.com.au

EGYPTIAN MOUSSAKA

 

For the Tomato Sauce:

1 teaspoon olive oil

2 cloves minced garlic

2 tablespoons tomato paste

1 15 ounce can diced tomatoes

1 teaspoon salt

1 teaspoon crushed coriander seeds

1 teaspoon fresh thyme

Veggies:

3/4 large eggplant (Cut into medallions)

For the Mushroom + Veggie Saute:

2 cups diced mushrooms

1 diced red bell pepper

2 cloves minced garlic

1/2 teaspoon ground cumin

1/2 teaspoon crushed coriander

1/4 teaspoon nutmeg

1/4 teaspoon cinnamon

Currants or golden raisins

For the Yogurt Sauce:

2 tablespoons plain Greek style yogurt

1 tablespoon chopped fresh basil

1 tablespoon tahini

Salt to taste

 

Preheat oven to 180c. Line a large baking sheet with silicone baking mat or parchment paper. Evenly place sliced eggplant on baking sheet. Drizzle over a bit of olive oil and bake for 20 min. or until light golden brown.

While eggplant is baking, heat a large skillet over medium-high. Add olive oil and heat till shimmering. Sauté garlic for a few seconds, then add tomato paste and spices. Stir and cook for 1 min. to toast a bit.

Pour in diced tomatoes and fresh thyme. Bring sauce to a low boil, reduce heat to medium-low, cover, and let simmer for 15-20 min. while preparing the rest.

In a medium skillet, heat a bit of olive oil. Add garlic, mushrooms, and bell pepper. Sauté for 5-6 min. or until mushrooms have lost most of their moisture and bell pepper is soft. Add spices and cook for 2 min. more. Set aside.

Assemble: In a casserole dish or deep baking dish spread 1 heaping spoonful of tomato sauce. Array a few eggplant slices to cover the bottom of the dish. Spoon on veggies, follow with more sauce and a sprinkle of currants. Repeat a few times until ingredients are used up. Bake for 15 min. or until heated through and the sauce has caramelized a bit on the sides.

While mousaaka is baking prepare the sauce. Whisk together all ingredients in a small bowl.

Serve by dishing up a bit of the mousaaka, spoon over yogurt sauce, and garnish with chopped fresh basil. Enjoy!

Ramez Childhood Recipe
Here is a great dish to share, super tasty, healthy.. Thanks to my Mum!
Egyptian Falafel

 Ingredients 
* 2 cups of dried split Fava Beans
* 1 red onion
* 1/2 cup fresh Parsley
* 1/2 cup fresh Coriander
* 1/2 cup fresh Dill
* 3 cloves Garlic
* 1 1/2 teaspoons ground coriander
* 1 1/2 teaspoons salt
* 1 teaspoon ground cumin
* 1 cup sesame seeds (optional)
Method: 
Place Fava beans in a large bowl and cover with several inches of water. Let soak, 8 hours to overnight. Then drain. 

Combine soaked Fava beans and all ingredients except Sesame seeds, in a food processor. Mix to a dough-like consistency. 

Shape mixture into bite size balls, roll in Sesame seeds to coat (optional).

Fill a large saucepan 1/2 full with oil (vegetable, olive) head over medium head. Place balls in oil when hot, cooking in small batches until golden brown (3-5 minutes) Drain on paper towel. Serve with red & green sweet peppers, tomato, celery sticks and a Tzatziki dipping sauce.  Delicious!

The Path of most resistance ...

Exercise with no equipment.

You can do an incredible amount of exercises without using any equipment, remember your body can be used as a weight. What does that mean? When you’re doing a push-up the resistance is obviously your body weight. 
There is potentially too many bodyweight exercise to mention, however some of them are squats for legs, dips for triceps and a plank for abs and the list goes on and on. You can get amazing results by just using your body and a lot of the time it’s a functional way of training. What does functional mean? You use it in every day life, maybe climbing stairs or picking up something from the ground. It just makes moving around essentially easier as you’re stronger and fitter as well as being functional .

Spicy Stuffed Green Capsicums
What you will need..
• 1 tablespoon vegetable oil
• 1 brown onion, finely chopped
• 400g lamb mince
• 1 tablespoon Rogan josh curry paste 
• *For extra heat - 1 small red chili chopped
• 400g can diced tomatoes
• 400g can brown lentils, drained, rinsed
• 3/4 cup frozen peas
• 1/3 cup chopped fresh coriander leaves
• 4 (200g each) small green capsicums
Prepare..
• Step 1
Heat oil in a frying pan over medium-high heat. Add onion. Cook, stirring, for 3 to 5 minutes or until soft. Add mince. Cook, stirring with a wooden spoon to break up mince, for 5 minutes or until browned. Add curry paste & or Chilli. Cook, stirring, for 30 seconds or until fragrant.
• Step 2
Add tomato and lentils. Bring to the boil. Reduce heat to medium-low. Simmer for 10 minutes or until mixture thickens. Stir in peas and coriander. Remove from heat.
• Step 3
Cut a thin slice from the base of each capsicum (so they sit flat). Cut tops from capsicums. Using a spoon, scoop out seeds and membrane. Spoon mince mixture into capsicums.
• Step 4
Place a bamboo steamer over a saucepan of simmering water. Line steamer with baking paper. Place capsicums in steamer. Cover. Steam for 15 to 20 minutes or until capsicums are tender. Serve. (maybe a little greek yogurt & mint to drizzle?)

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