Cooking classes

Cooking healthy and nutritious meals that taste great keeps your body nourished and ready for action. Take the plunge and join us for some cooking classes or treat yourself to some of our finest recipes.

food at refueL

TAKE HOME MEALS

Refuel offer take home ready made meals that are affordable, nutritious and delicious.

Email or message Blake to be sent the menu each week.

SUPPLEMENTS & PROTEIN

Refuel has a wide range of supplements, protein and healthy food options. Please see in store or click on 'shop'.

CATERING

Refuel can provide catering for events. Please email refuelfitnessnutrition.com.au for enquiries.

Refuel Special Recipes

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MEDITERRANEAN MEATBALLS

Meatballs

500g mince (pork, chicken, beef or lamb)
5 garlic cloves (finely chopped)
4 tsp. paprika
1 tsp. ground turmeric
1 tsp. ground cumin
2 tsp. dried coriander

Olive oil

1 Tbsp. fresh thyme
1 Tbsp. fresh parsley
½ brown onion
1 egg
2 Tbsp. bread crumb

Roasted tomato + capsicum sauce

2 red capsicum

½ teaspoon paprika

2 garlic cloves (sliced)
½ red onion (sliced)

2 tomatoes (diced)

1 Tbsp. balsamic vinegar

Salt and pepper

Extra Ingredients

2 Tomatoes, quartered

6 cloves garlic

Fresh herbs (thyme, sage, basil)

Method

Preheat oven to 200°c.
Spray or coat capsicum with olive oil and place in the oven or on BBQ. Cook until they turn black.
Remove capsicum from oven and place in a bowl, cover with cling film and allow to cool.
Peel off the capsicum skin, take out the seeds and slice.
To finish the sauce, sauté garlic, onion and tomatoes. Then add balsamic, paprika, salt and pepper. Cook for 10 minutes and add in the capsicum. Puree until smooth.
For the meatballs, mix together mince, paprika, turmeric, cumin, coriander, egg and breadcrumbs in a bowl and roll into bite sized meatballs and place in a roasting tray.
Add tomatoes, and whole garlic cloves and half cover roasted capsicum sauce.
Top with fresh herbs and bake in oven for 20 minutes.
Serve with zucchini noodles and a fresh garden salad.

PROTEIN BANANA BREAD

Wheat and Nut Free

A great snack to have post workout! Load it up with your favourite protein or go all natural and replace powders with whole nuts and nut flours. Add a handful of blueberries for extra sweetness.

Ingredients

1 scoop strawberry protein

1 scoop vanilla protein

2 soft bananas, mashed

1 tbsp. sunflower seeds

1 tbsp. pumpkin seeds

1 ½ C rye flour

1 tsp. baking powder

1 tbsp. honey

2 tsp. cinnamon

1 tsp. nutmeg

1 tbsp. coconut oil, melted

½ c milk

2 eggs

Method

Pre heat oven to 180°C.
Whisk eggs, coconut oil, honey, mashed banana, milk
Add all dry ingredients and mix well.
Check the consistency. Should be like a cake batter.
Pour into bread pan and bake for 30-40 mins or until a skewer comes out clean.
Works well fresh or toasted. (I have mine with peanut butter)

RICOTTA PASTRY

Ingredients

200g ricotta

100g cream cheese

1 onion

3 cloves garlic

3 cups spinach

1 cup fresh herbs (parsley, mint, basil)

Puff pastry

1 egg

Method

1. Sweat down onion and garlic.
2. Add spinach and wilt down. Allow to cool.
3. Add the cheeses, herbs, salt and pepper abs mix well.
4. Spread mixture out over puff pastry and roll up.
Brush with beaten egg
5. Cut into small rounds and bake for 15-20 minutes on 180°c.

PEAR AND BLUEBERRY TART

This rustic tart can be served with tangy yoghurt laced with orange zest and is perfect for an afternoon treat. Just remember – everything in moderation!!

Pastry
1 ½ C wholemeal flour
Pinch salt
125g butter
¼ C Castor sugar
1 large egg, lightly beaten

Frangipane Filling

1 orange, zest and juice
¼ C Pear syrup (I reduced the syrup I cooked the pears in)
¼ C Coconut sugar
200g butter, at room temperature
2 cups almond meal
2 large eggs
¼ C plain flour
½ cup blueberries
2 pears, poached and sliced

Method:

To make the pastry, mix flour, sugar and salt in a food processor. Add butter and pulse until it resembles bread crumbs. Add egg and pulse until dough forms. Allow to rest for 1 hour.
Pre-heat oven to 180 °C
For the filling, beat eggs, sugar and almond meal until creamy and pale. Add eggs, one at a time. Add the orange zest, juice and pear syrup and mix well. Add flour until just combined.
Roll out pastry approx. 3mm thick and press into pastry case. Prick the base with a fork and line with baking paper. Fill with beads or rice and blind bake for 10 minutes.
Reduce oven temp. to 160 °, remove baking paper and fill with frangipane mix, press the poached pears and blueberries into the frangipane. Bake for 35-40 minutes until firm to touch.

SWEET CORN FRITTER

Ingredients

2 large corn (on the cob)

2 eggs

1 cup of flour (I used GF flour)

1 tbsp sour cream or yoghurt

1/2 C milk

¼ bunch parsley

½ bunch chives

2-3 spring onions

1 avocado

Salt and pepper

Method

Mix flour, eggs, milk, sour cream and chopped herbs until smooth.
Remove corn from the cob and add to mix.
Heat a frying pan to medium heat.
Cook on 1 side, flipping over when bubbles form on the surface. (1-2 minutes)
Flip over and cook for another minute.
Serve with smoked salmon, avocado, fresh herbs and sour cream or yoghurt.

TURMERIC MILK

Ingredients

1 1/2 cups milk (i used cows milk, but almond or coconut milk work as well)
1 tsp. ground turmeric
1 knob of fresh ginger, pounded
1 cinnamon stick, cracked in half
Small amount of freshly ground nutmeg and black pepper
1 tsp. Manuka honey

Method

Add all ingredients into a pot.
Stir until it begins to simmer.
Turn off heat and allow to infuse for 10 minutes.
Serve warm or refrigerate for the next day.

Cooking classes

food at refueL

Refuel Special Recipes

#HIDE

MEDITERRANEAN MEATBALLS

PROTEIN BANANA BREAD

RICOTTA PASTRY

PEAR AND BLUEBERRY TART

SWEET CORN FRITTER

TURMERIC MILK

5 Reid St, Wodonga, VIC

Phone : 0423 205 330 refuelfitnessnutrition@gmail.com

Mon - Fri 5.00am - 8.00pm Sat 5.00am - 10am

5 Reid St, Wodonga, VIC

Phone : 0423 205 330 refuelfitnessnutrition@gmail.com

Mon - Fri 5.00am - 8.00pm Sat 5.00am - 10am

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