4 HYPOXI-Friendly Recipes Your Whole Family Will Love

Posted on May 20, 2022 by Rebecca in Recipes
HYPOXI Australia

Preparing healthy recipes can sometimes be challenging. There are days when we’re too busy with work or other commitments that we’re not able to focus on cooking healthy meals for ourselves and our family. We tend to just grab anything in the fridge or cook the usual food we’re comfortable with. 

Healthy food options also have the reputation of being bland or tasteless. It’s no wonder why many people still struggle to make healthier food choices.

But it doesn’t have to be that way. Eating healthy shouldn’t feel stressful or boring. By having the right mindset, tools and resources, you can start your journey to healthy eating seamlessly. 

To help you get started on whipping up healthier meals, check out these 4 HYPOXI friendly recipes from the HYPOXI cookbook that are easy to prepare and most importantly, you and your family will enjoy.

 

Prawn Tom Yum Soup

Craving for some hot and sour soup to comfort you in these colder months? This prawn and tom yum soup is perfect for you. It’s a comforting meal that’s easy to make and will leave you and the whole family feeling full and satisfied.

Number of servings: 4
Calories: 344 cal per serving
Carbs: 10g
Protein: 62g
Fat: 4g
Fibre: 7g

 

           


Ingredients:

  • 2L water
  • 4 lemongrass stalks
  • 4 cm galangal or ginger, thinly sliced
  • 2 garlic cloves, crushed
  • 8 kaffir lime leaves, torn
  • 4 long red chillies, halved
  • 500g prawns, shelled and deveined
  • 500g whole calamari, cut into strips
  • 2 roma tomatoes, quartered
  • 8 spring onions, sliced
  • 300g oyster mushrooms
  • 160ml fish sauce
  • 200ml fresh lime juice
  • 1 large handful of coriander, chopped
  • 2 tbs roasted chilli paste
  • 1 lime, quartered

 

Method:

  • Pour the water into a large soup pot over a medium heat. Bash the lemongrass with a mallet or the back of a knife to help release its aromas. Cut the ends and tough green parts off, then cut the white parts into 4cm long batons. Add the lemongrass, galangal, garlic, kaffir lime leaves and red chillies to the pot. Bring to a boil, reduce the heat and simmer, covered, for 10 minutes.
  • Add the prawns and calamari and cook for 3-4 minutes, then add the tomatoes, spring onions and oyster mushrooms. Cook for a further 3-4 minutes.
  • Take the pot off the heat, then add the fish sauce and lime juice. Taste and add more according to taste. Stir through the coriander and roasted chilli paste.
  • Divide the soup into 4 portions, ensuring all get equal portions of prawns and calamari. Serve with a wedge of lime.

 

 

Spinach, Mushroom & Feta Quiche

Looking for a vegetarian-friendly dish? Check out our spinach, mushroom and feta quiche recipe. It’s jam packed with veggies and only has 8 grams of carbs so you can still eat it even on your HYPOXI days. You can serve it as a special appetiser or eat it for breakfast, lunch or dinner. 

Number of servings: 4
Calories: 420 cal per serving
Carbs: 8g
Protein: 31g
Fat: 29g
Fibre: 1g

               

Ingredients

  • 2 tbs olive oil
  • 1/2 cup thinly sliced white onion
  • 225g brown button mushrooms, thinly sliced
  • 1 tsp minced garlic
  • Salt and pepper to taste
  • 425g baby spinach
  • 3/4 cup feta cheese, crumbled
  • 7 large eggs
  • 1 cup milk
  • 1/4 cup grated Parmesan
  • 1/2 tsp salt
  • 1/2 cup grated Swiss cheese

 

Method: 

  • Pre-heat oven to 180C. Coat a fully enclosed 22 cm quiche dish with oil spray.
  • Heat olive oil in a large deep frying pan over medium heat. Add the onions and cook, stirring until softened and lightly golden brown.
  • Add the mushrooms and minced garlic and sauté until the mushrooms have softened.
  • Season with salt and pepper. Add the spinach and cook until it has wilted. Pour into the prepared quiche dish. Sprinkle in the feta. Set aside.
  • In a medium bowl, whisk the eggs and milk together. Add the parmesan and salt, and whisk well to combine. Pour over the vegetable mixture in the quiche dish.
  • Sprinkle the Swiss cheese over the top. Bake until the top is golden brown and the centre has set, approximately 30-35 minutes.
  • Remove from the oven and let sit for about 10 minutes before slicing. 

 

Asian Pork & Greens

This Asian-inspired pork dish is so quick and easy, it’s the perfect mid-week meal. It has bok choy, which is full of antioxidants, fibre, minerals, and other nutrients that make it a healthy addition to your diet. 

Number of servings: 2
Calories: 577 cal per serving
Carbs: 7g
Protein: 53g
Fat: 36g
Fibre: 7g

 

           

Ingredients

  • 350g pork fillets
  • 1 tbs coconut oil
  • 1 tbs sesame oil
  • 1 tbs gluten free tamari soy sauce
  • 1 1/2 tbs lemon juice
  • 1/4 tsp chilli flakes
  • 1 garlic clove, crushed
  • 300g assorted mushrooms, sliced
  • 1 bunch bok choy, rinsed and halved
  • 1 tsp sesame seeds, toasted
  • 40g cashews, roasted and chopped

 

Method: 

  • Pre-heat the oven to 180C.
  • Rub the pork with coconut oil.
  • In a small bowl, make the sauce. Combine the sesame oil, soy sauce, lemon juice, chilli flakes and garlic. Stir to combine, then set aside.
  • Sear the pork in a hot frying pan for a few minutes, browning all sides. Brush liberally with some of the sauce, then place on a tray and bake in the oven for 10 minutes. Remove from the oven then cover and rest in a warm place for 5 minutes.
  • Meanwhile, add the mushrooms to the hot frying pan and cook for a minute. Then add the bok choy and cook for another minute, or until it has just begun to wilt.
  • Remove the vegetables from the pan, add the remaining sauce mixture and simmer for a few minutes to reduce and thicken.
  • Slice the pork. Divide vegetables between two plates, top with sliced pork, a drizzle of sauce and a sprinkle of sesame seeds and cashews.

 

 

Greek Roast Lamb

Protein is an important part of a healthy diet. With this recipe, you’ll be sure to get the right amount of protein you need to power up your day. This Greek roast lamb is a savoury dish that can be done in just 80 minutes and with just ten ingredients. It is a perfect centrepiece for any occasion or family gathering.

Number of servings: 4
Calories: 472 cal per serving
Carbs: 6g
Protein: 64g
Fat: 20g
Fibre: 5g

           

Ingredients

  • 1.2kg leg of lamb, bone-in
  • 4 garlic cloves
  • 3 tbs olive oil
  • Handful fresh oregano
  • 4 large rosemary sprigs
  • 1 lemon, zest and juice
  • 1 tsp salt
  • 1/2 tsp pepper
  • 4 mini capsicum, deseeded
  • 250g punnet cherry tomatoes

 

Method: 

  • Place two garlic cloves, olive oil, oregano, rosemary, lemon zest, salt and pepper in a blender, and combine until a paste has formed. 
  • Cut the remaining garlic cloves into chunks. Stab the leg of lamb all over with a sharp knife, then place the garlic chunks into the pockets. Pour the marinade over the lamb, then refrigerate for several hours or overnight.
  • When ready to roast the lamb, pre-heat the oven to 180C. Place the lamb in a roasting tray and roast in the oven for 30 minutes. Remove from the oven then place the capsicum and tomatoes in the tray with the lemon juice. Return to the oven for a further 30 minutes or until the lamb is cooked to your liking.
  • Remove from the oven, cover and rest the lamb for at least 10 minutes. Carve and serve with roasted vegetables.

 

These are just some HYPOXI-friendly recipes you can try after your training. If you want to get more recipes like these, check out our HYPOXI Cookbook and HYPOXI Vegan Cookbook here.

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