Adrian Program

Look, you may wonder why I write about this but it’s incredibly important to me.

I’ll never forget returning home after my 2nd year of backpacking. I meet my friend Maxy from New Zealand. One of the worlds wildest backpackers. And we are at my home town. And Maxy ask me, “Adrian, you don’t look happy.”

I had a blast around the world. I was going back out for more. But I wasn’t keeping balance.

I drank too much. Partied too hard. Put on a bit of weight and wasn’t achieving any more.

Around my waist there was a fair bit of weight. I weighed more than I ever had before. And I made a promise to myself that I would make my health a much higher priority.

From then on, no matter where I was, I would regularly visit gyms or workout regardless of location.

Ideally, I will hit the gym every 4th day of the week but no less than a workout a week.

Making that commitment to continually work our while traveling turned out to be the one of the best decisions I ever made. And it’s one not done by many.

I’ll never forget living with a girl friend in Romania and walking from her warm apartment, through the cold snow to go to a gym which looked much like any gym in Australia. Alternatively I remember going to a gym in Chiang Mai, a real local gym, not a commercial one, where we lifted things like car tires and blocks of cement.

When I can’t hit the gym like today, (Currently in Osaka Japan) I’m lucky to have my imagination….. And Army training.


It starts real simple and I want to share it with you so you can see how easy it can be.

1. I make a strong short coffee, and play some upbeat music

2. I write up my workout program.

3. Basically, the work is done. The coffee and writing it out is your commitment taken care of and since the coffee is kicking in….. Your going to get at it.


My preferred workouts are going from one muscle group the next. I may go through a cycle of 7 exercises like below. Or I may cycle between any 2 exercises. After completing one set, I rest that set of muscles while working out a different set.

I have a plan for hitting my core, arms and shoulders. Today, I have a space which is just 3 x 3 meters, which is like a lounge room/bed room of a friends house. I’m actually extremely blessed today. I have this space, privacy, some music, a fan (it’s summer), a blanket for padding, my backpack (can use as weight) and a bicycle which I’ll use after to ride down town to meet some friends later.


A Typical Workout Program and my program for today:

Adrian Program














Most of the time, I alter between 10-40 repetitions of each activity (push ups, dips, crunches etc) with varying sets (working through each activity once being a set). By trying different workout program, my muscles are constantly challenged, rather than adapting to the no. of reps. Variation is good for muscles too. When I’m building muscles, I increase weight or angles to make it harder. This is like running fast sprints as compared to long slow distance (LSD).

Try this sometime when you get home; play some music, make a short coffee, create a simple plan and give it a go. Feel the caffeine and music as it energize you. Appreciate how nice it is to have these luxuries. Appreciate how good it is that you can do this. Look back on all the good things that happened in the week, reflect and appreciate all good things while you are exercising. Enjoy!

Healthy Main Dishes

Here are healthy main dishes recipes, including favorite ingredients like chicken , potato, beef , pasta , Mexican chef salad, shells and meatloaf.

Caribbean Rum Chicken Recipe

Check out our Caribbean Rum Chicken RecipeCaribbean Rum Chicken


  • 4 (110g) boneless, skinless chicken breasts
  • 1/4 cup rum
  • 3 tablespoons lime juice
  • 2 tablespoons reduced sodium soy sauce
  • 1 1/2 tablespoons brown sugar
  • 1 tablespoons Worcestershire sauce
  • 1 tablespoon olive oil
  • 1 tablespoon minced fresh parsley
  • 1/8 teaspoon pepper
  • 1 lime cut into wedges



  1. For the marinade, combine brown sugar, lime juice, rum, soy sauce, Worcestershire sauce, olive oil, pepper and parsley. Mix well.
  2. Place chicken breasts in a large resealable plastic bag, add marinade and refrigerate for at least 30 minutes. Turn chicken over occasionally.
  3. Add oil to a nonstick pan and heat over medium heat until hot. Add chicken and cook it for 5-6 minutes on each side until chicken is reach golden brown color. Squeeze lime juice over chicken and serve.


Makes 4 Servings

Serving Size: 1 chicken breast

nutrients per serving
calories: 211
total fat: 5 g (25% of calories)
saturated fat 1 g
cholesterol: 66 mg
sodium 412 mg
carbohydrate: 6 g (14% of calories)
protein: 27 g (62% of calories)
fiber: trace



Basil Mashed Potato Recipe

Check out our Basil Mashed Potato Recipe
Basil Mashed Potato


  • 4-5 medium red potatoes, washed and cut into quarters
  • 1/2 cup fat-free sour cream
  • 1 teaspoon dried basil
  • Salt and pepper, to taste



  1. Steam, microwave or boil potatoes until tender.
  2. Mash well with fork, adding sour cream, basil and salt and pepper to taste.


Makes 4 Servings

Serving size: 1/4 recipe


nutrients per serving
calories: 162
total fat: less than 1 g (1% of calories)
saturated fat less than 1 g
cholesterol: 6 mg
sodium 33 mg
carbohydrate: 36 g (77% of calories)
protein: 4 g (22% of calories)
fiber: 3 g



Beef Stew Recipe

Check out our Beef Stew Recipe Beef Stew


  • 900g lean sirloin tip
  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 4 medium carrots, sliced
  • 2 medium potatoes, cut into pieces
  • 2 medium celery stalks, sliced
  • 2 cups small mushrooms
  • 1 teaspoon dried thyme
  • 1 teaspoon ground mustard
  • 1 cup water
  • 1 cup dry red wine
  • 1 can (450g) no-salt added tomatoes
  • 3 tablespoons flour



  1. Trim excess fat from beef and cut it into cubes.
  2. Heat olive oil in a large pot over medium-high heat until hot. Add beef and brown on all sides. Add remaining ingredients except flour, salt and pepper. Bring to boil then reduce heat to simmer.
  3. Simmer until beef is cooked and vegetables are tender (about an hour)
  4. Combine flour with a small amount of water in a bowl. Whisk until completely dissolved. Add liquid to stew and continue heating until thickened (about 5 min).


Makes 8 servings

Serving size: 350 g


nutrients per serving
calories: 268
total fat: 7 g (26% of calories)
saturated fat 2 g
cholesterol: 68 mg
sodium 130 mg
carbohydrate: 19 g (31% of calories)
protein: 27 g (43% of calories)
fiber: 3 g



Honey Mustard Salmon Recipe

Check out our Honey Mustard Salmon RecipeHoney Mustard Salmon


  • 1/4 cup lime juice
  • 3 tablespoons honey
  • 1 tablespoon prepared mustard
  • 4 salmon fillets, 150g each
  • 1 small yellow pepper, cut in slices
  • 1 small red pepper, cut in slices
  • 1 small green pepper, cut in slices
  • Salt and pepper to taste



  1. Preheat oven to 400°F.
  2. Mix the first 3 ingredients above to make the marinade.
  3. Place each salmon fillet on piece of parchment paper large enough to fold over and completely cover fish.
  4. Poke holes into each fish fillet with a fork. Divide marinade between each fish fillet and then top with 1/4 of the pepper slices. Add salt and pepper, if desired.
  5. Wrap the parchment paper over the fish and then wrap in tin foil. Bake until done, about 20 minutes.


Makes 4 servings

Serving size: 1 packet


nutrients per serving
calories: 201
total fat: 7 g (33% of calories)
saturated fat 1 g
cholesterol: 62 mg
sodium 288 mg
carbohydrate: 7 g (15% of calories)
protein: 26 g (52% of calories)
fiber: 2 g



Smoked Ham and Rosemary Pasta Recipe

Check out our Smoked Ham and Rosemary Pasta RecipeSmoked Ham and Rosemary Pasta


  • 4 cups cooked egg noodles (approx. 3 cups uncooked)
  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 450g mushrooms, quartered (approx. 4 cups)
  • 2 tablespoons flour
  • 1 cup white wine
  • 3 tablespoons Dijon mustard
  • 1 cup reduced sodium chicken broth
  • 230g smoked lean ham steak, cut into strips
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon black pepper and salt to taste



  1. Prepare noodles according to directions on the package.
  2. Heat oil in large saucepan over medium heat until hot. Add onion and saute until transparent. Add mushrooms and continue cooking until tender (6-8 minutes).
  3. Reduce heat to low and stir in flour. Stir over low heat for 2-3 minutes. Add wine, mustard and chicken broth and mix well. Bring sauce to boil over medium heat. Stir in ham, rosemary, salt and pepper then cover and simmer until heated through.
  4. Pour sauce over hot noodles and toss to coat.


Makes 4 Servings

Serving Size: 230g noodles and 170g sauce


nutrients per serving
calories: 343
total fat: 7 g
saturated fat 2 g
cholesterol: 63 mg
sodium 993 mg
carbohydrate: 40 g (14% of calories)
protein: 23 g (62% of calories)
fiber: 3 g



Mexican Chef Salad Recipe

Check out our Mexican Chef Salad RecipeMexican Chef Salad


  • 4 corn tortillas
  • 450g ground turkey breast
  • 1/4 cup minced onion
  • 1 tablespoon chili powder
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon cornstarch
  • 8 cups romaine lettuce, shredded
  • 3 green onions, sliced
  • 1/2 tomato, seeded and diced
  • 1 can no salt added kidney beans, rinsed and drained
  • 1 cup fat-free thousand island dressing



  1. Preheat oven to 350°F.
  2. Cut tortillas into thin strips and place on a cookie sheet. Spray both sides lightly with cooking spray. Bake about 5-8 minutes, turn over with a spatula and continue baking until lightly browned and crispy (5-8 minutes). Cool to room temperature.
  3. Brown ground turkey and minced onion in a large nonstick pan over medium heat. Add seasonings and cornstarch and mix well. Heat until thickened.  Remove from heat and allow to cool slightly.
  4. In large mixing bowl, combine cooled turkey and lettuce and toss well.  Top with green onion, tomatoes, kidney beans and dressing and gently toss.


Makes 6 servings

Serving Size: 2 cups


nutrients per serving
calories: 266
total fat: 7 g (22% of calories)
saturated fat 1 g
cholesterol: 46 mg
sodium 586 mg
carbohydrate: 30 g (44% of calories)
protein: 23 g (34% of calories)
fiber: 7 g



Turkey Marinara Sauce Recipe

Turkey Marinara Sauce RecipeTurkey Marinara Sauce


  • 450g ground turkey breast
  • 2 tablespoons olive oil
  • 3/4 cup chopped onion
  • 3 cloves garlic, minced
  • 1 can (850g) no salt added crushed tomatoes
  • 1 can (850g) no salt added tomato sauce
  • 2 bay leaves
  • 1/4 teaspoon pepper
  • 2 tablespoons fresh basil, chopped
  • 2 tablespoons fresh parsley, chopped



  1. Heat oil in a large pot over medium heat. Add onion and garlic and cook 2-3 minutes stirring constantly.
  2. Add turkey breast and brown until almost cooked through. Add crushed tomatoes, tomato sauce and spices and bring to boil. Reduce heat and simmer for 30 minutes.
  3. Remove bay leaves and serve over your favorite pasta.


Makes 9 servings

Serving Size: 230g of sauce


nutrients per serving
calories: 173
total fat: 5 g (33% of calories)
saturated fat 1 g
cholesterol: 30 mg
sodium 180 mg
carbohydrate: 16 g (36% of calories)
protein: 13 g (30% of calories)
fiber: 4 g



Stuffed Shells Recipe

Check out our Stuffed Shells Recipe


  • 36 jumbo pasta shells (approx. 1-350g box)
  • 450g part-skim ricotta cheese
  • 2 eggs
  • 1 1/3 cup shredded reduced fat mozzarella cheese
  • 1/4 cup grated parmesan cheese
  • 2 tablespoons fresh parsley, chopped
  • 1 recipe of our Turkey Marinara Sauce or 2 jars (750g) low calorie pasta sauce



  1. Cook pasta shells al dente in a large pot of water. Drain and rinse well. Do not over cook or the shells will be hard to stuff.
  2. Combine ricotta cheese, eggs, 2/3 cup mozzarella cheese, parmesan cheese and parsley and mix well.
  3. Preheat oven to 350°F.
  4. Spray a large baking dish with nonstick cooking spray. Spread 230g of sauce evenly over the bottom of the baking dish. Fill each shell with about 1 tablespoon of cheese filling and place open side up in the baking dish. Repeat with remaining shells.
  5. Pour remaining sauce over shells and sprinkle with remaining cheese. Cover and bake for 30 minutes. Uncover and continue baking another 10-15 minutes or until cheese browns a little.


Makes 12 Servings

Serving size: 3 stuffed shells


nutrients per serving
calories: 301
total fat: 9 g (26% of calories)
saturated fat 3 g
cholesterol: 37 mg
sodium 328 mg
carbohydrate: 33 g (43% of calories)
protein: 23 g (31% of calories)
fiber: 3 g



Turkey Meatloaf Recipe

Check out our Turkey Meatloaf RecipeTurkey Meatloaf


  • 1/4 cup ketchup
  • 2 tablespoons brown sugar
  • 2 tablespoons vinegar
  • 2 eggs
  • 1/2 teaspoon dried thyme
  • 2 teaspoons Dijon-style mustard
  • 2 teaspoons reduced sodium Worcestershire Sauce
  • 1/4 teaspoon hot sauce
  • 1/2 cup skim milk
  • 500g ground turkey breast
  • 230g lean ground sirloin
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1/3 cup minced parsley
  • 16 reduced sodium saltine crackers



  1. Preheat oven to 350°F.
  2. Combine ketchup, brown sugar and vinegar. Set aside.
  3. Mix eggs, dried thyme, Worcestershire sauce, hot sauce, mustard and milk.
  4. Mix ground turkey, ground sirloin, onions and garlic in a large bowl. Add liquid ingredients, parsley and crackers and mix with a fork until mixture doesn’t stick to the bowl. If mixture sticks you can add a little more milk.
  5. Place meat mixture in a 9″x5″ loaf pan. Pour ketchup/brown sugar mixture over the top and bake uncovered for about an hour.


Makes 8 servings

Serving Size: 90g


nutrients per serving
calories: 251
total fat: 11 g (41% of calories)
saturated fat 4 g
cholesterol: 70 mg
sodium 248 mg
carbohydrate: 12 g (19% of calories)
protein: 25 g (40% of calories)
fiber: 1 g
Background Picture for Mobile Phone

My favorite school, Jao Island

6 July 2012.

Hi everybody! Many people have asked me for help on how to improve specific and general areas of their life. Health and how to lose weight are the common issues.

It’s easy to give good strategies; however after our session finishes, they would go back to their old lifestyle and motivation quickly fades. This is where our Smart Phones can really come into good use.


How to Lose Weight by using your Mobile Phone:

Let’s do something very simple and effective. Let’s use our background picture on the mobile phone to help us implement positive changes in our life.

Some people change their wallpapers on a regular basis. I personally have mine, a photograph when I was volunteering in the Philippines (Jao Island). Every time I see it, I’m reminded to be grateful for what I have, and to work harder (so I can earn more and send those guys some new books to start their library). However, sometimes I change my background picture. If I have a new tough habit to eliminate or start, I may simply use my phone’s background picture as a way to support that change. Sometimes, I even take a photograph of my new mind map or goals.

Recently, I had a client wrote a positive message on a piece of paper. It was something like, “I love eating healthy food and drinking lots of water“. Then she took a photograph of it, and set it as his phone’s wallpaper. Two weeks later, he said he had eaten healthier food and drank more water every single day!

motivational mobile background

My motivational mobile background

Please note as I’m a Licensed NLP Practitioner. I urge you not to write something like “stop eating so much” or “eat less fatty food” as our minds often misinterpret it as “eat so much” or “eat fatty food.” Another mistake can be “I’m quitting smoking” as this means I am smoking, and some time in the future, “I will try to quit.” We really need to keep messages positive. Or if negative, look for it’s antonym. “I love the feeling of breathing fresh air in my lungs, I feel so good now I am healthy.”

Once this message is set as our phone’s background, we will be reminded of it  frequently. Every time we look at it, the thought will go deeper and deeper into our mind. After 21 days (see my “21 Day Theory” blog) the message has become a solid habit. We can then change the background to implement a new message (i.e. I am confident) or habit (i.e. drink 2L of water everyday). Repeat the process of installing new positive strategies in our lives.

Following this simple technique with your phone is 100% free and easy. However, you can donate some money to a homeless charity if you like.

Not only a strategy for health but, for installing many new life changing habits easily.

Here is some advice I originally received from a healthy fitness fanatic friend. It’s really simple and will help you slim down. Are you ready for it? It’s not really hard and complex.

I wrote this around 2011 and just updated it! This is still very valid, I’m in my late 30’s, with 2 kids and the slimmest/fittest in my family tree including cousins. 


First thing in the morning, drink a glass of Ice/Chilled water. That’s it. Or perhaps a bit more. Repeat this every day.

iced waterWhy? Because it makes your inner body cold. Then your body burns energy to make it warm again. Drinking water in the morning will instantly hydrate you and improve blood circulation. Actually, there are different opinions on how helpful this is for removing toxins from your body. But this matter is discussed enough that I assume it is at least worth mentioning water consumption. Who does not want to appear better looking and in good health, right?

Throughout the day, drink cold water. Cold water converts fats to energy which assist in keeping you slim. Calories are burned when your body has to heat up the water to average body temperature. Your metabolism is increased by drinking cold water. Cold water is not only a good thirst quencher, but also a cool down aid, especially if you live in hot places or just normally perspire a lot. It’s best to drink some cold water when you feel all heated up and dehydrated after a heavy workout or an intense cardio session. It instantly helps bring down your body temperature.

An alternative for those ‘hoooked on soft drinks’ is simply carbonated or sparkling water. This is common in many parts of Europe. My dad was, for most of his life drinking all kinds of things but water! For him when he got into sparkling water it was a game-changer.

Note, when I was in the Army (7 Years).  I was trained and still believe that if you are dehydrated, warm water will be absorbed quicker; however, this is if you are dehydrated due to exhaustion.


UPDATE: 2019 I spent many years living in China. They may have a heart attack reading this. In TCM, Traditional Chinese Medicine, they preach drinking warm water. Even hot water. I believe the thinking here is conservation. To conserve energy and health. I now drink both warm and cold water. In winter or when kids have the flu, try: Slices of Ginger & Lemon with boiling water. After it cools down, add RAW honey. Raw is by far the best and if you put it in very hot water, it won’t be raw anymore, so let it cool down. Raw honey has loads of good stuff in it. In fact, I’ll often give kids a spoon with just a little honey to suck!


Now, this water drinking needs to become a habit.  To help make it a habit here is an article I wrote on 21 Day Theory. Give it a try and see if it changes your work lifestyle, made you slim down and overall health. It may create a difference for you as it did for me.  Let me know how good you feel!


 Now since fristly writing this, I’ve been trained under John Grinder, Creator of NLP and Tony Robbins, who was actually a student in John’s training back in the day. I look forward to training and continuing coaching others in using more NLP and ‘mindset’ techniques to rapidly improve their health (mind and body)! Feel free to connect for more and the latest!

Healthy Appetizers

Whether you need quick nibbles to satisfy pre-dinner hunger pangs or you’re hosting a party, this collection of tasty, healthy appetizers is sure to hit the spot. These appetizers are party-ready in 30 minutes or less, and the emphasis is on delicious and healthy ingredients like fresh bell peppers and Australian low fat, high protein Kangaroo meat. You’ll find tasty ideas that will have people eating in no time.


Black Bean Hummus Recipe

Check out our Black Bean Hummus RecipeBlack Bean Hummus


  • 1 can (425g) chick peas
  • 1 can (425g) black beans
  • 3 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1 teaspoon sesame oil
  • 1/4 teaspoon ground cumin
  • 2 tablespoons fresh parsley, chopped
  • 2 cloves garlic, finely chopped
  • Pita bread or raw vegetables


  1. Drain black beans and chick peas and reserve liquid.
  2. Put all ingredients in a blender (except reserved liquid), cover and pulse-blend until finely chopped.
  3. Add enough of the reserved liquid to reach the desired consistency. Cover and put in fridge for about 2 hours or until chilled.
  4. Serve with wedges of pita bread or raw vegetables for dipping.

Makes 16 Servings Serving Size: 60g

nutrients per serving
calories: 73
total fat: 2 g (31% of calories)
saturated fat trace
cholesterol: 0 mg
sodium 162 mg
carbohydrate: 10 g (54% of calories)
protein: 3 g (15% of calories)
fiber: 3 g

Chicken Satay Recipe

Check out our Chicken Satay RecipeChicken Satay


  • 450g boneless, skinless chicken breasts
  • 1/3 cup seafood (hoisin) sauce
  • 2 tablespoons soy sauce
  • 2 green onions, sliced
  • 1 tablespoon grated ginger
  • 2 tablespoons dry sherry
  • 2 tablespoons vinegar
  • 8 wooden or metal skewers


  1. Place chicken breasts between plastic wrap, flatten gently with a rolling pin to 1cm thickness. Slice each breast into 3 or 4 strips.
  2. Put remaining ingredients in a large bowl and mix well. Add in the chicken pieces and toss to coat. Cover and refrigerate for 2 hours.
  3. Set oven to broil (260 °C). Thread chicken pieces onto 8 skewers. Broil 10cm from heat for about 4 minutes each side. Chicken can also be grilled.
  4. (If you use wooden skewers, please soak them in water for 20 minutes to prevent burning.)

Makes 8 servings Serving Size: 1 skewer (approx. 60g)

nutrients per serving
calories: 108
total fat: 1 g (4% of calories)
saturated fat trace
cholesterol: 33 mg
sodium 254 mg
carbohydrate: 10 g (37% of calories)
protein: 15 g (59% of calories)
fiber: trace

Turkey Meatballs with Cranberry BBQ Sauce Recipe

Download Turkey Meatballs with Cranberry BBQ Sauce RecipeTurkey Meatballs with Cranberry Bbq Sauce


  • 600g extra lean turkey breast mince
  • 1 can (450g) jellied cranberry sauce
  • 1/2 cup barbecue sauce
  • 1 egg white
  • 1 spring onion, sliced
  • 2 teaspoons grated orange peel
  • 1 teaspoon reduced-sodium soy sauce
  • 1/4 teaspoon black pepper
  • 1/6 teaspoon ground red pepper (optional)
  • Nonstick cooking spray


  1. Combine cranberry and barbecue sauce. Put in a pot and cook on medium fire until cranberry sauce is melted.
  2. Place egg white in a large bowl and beat lightly. Add turkey, spring onion, orange peel, soy sauce, black pepper and ground red pepper and mix well with hands. Make into 28 balls.
  3. Spray large frying pan with nonstick cooking spray. Add meatballs and brown evenly. Reduce heat to low, cover and cook 1-2 hours or until meatballs are no longer pink in the center.

Makes 14 servings Serving Size: 2 meatballs

nutrients per serving
calories: 116
total fat: 3g (23% of calories)
saturated fat 1g
cholesterol: 26 mg
sodium 129 mg
carbohydrate: 14 g (37% of calories)
protein: 9 g (59% of calories)
fiber: trace


Stuffed Fresh Mushroom Recipe

Check out our Stuffed Fresh Mushroom RecipeStuffed Fresh Mushroom


  • 500g large fresh mushrooms (about 24), cleaned and stems trimmed
  • 600g extra lean turkey breast mince
  • 1 clove garlic, minced
  • 1/4 cup fine dry bread crumbs
  • 1/4 cup thinly sliced spring onions
  • 3 tablespoons soy sauce
  • 1 teaspoon freshly minced ginger
  • 1 egg white, lightly beaten
  • 1/6 teaspoon red pepper flakes (optional)


  1. Remove stems from mushrooms; finely chop enough stems to equal 1 cup.
  2. Cook turkey with chopped stems and garlic in a frying pen over medium-high heat until turkey is no longer pink. Spoon off any fat. Stir in bread crumbs, spring onions, 2 tablespoons soy sauce, ginger, egg white and pepper flakes, if desired; mix well.
  3. Brush mushroom caps lightly with the remaining 1 tablespoon soy sauce; spoon about 2 teaspoons stuffing into each mushroom cap.
  4. Set oven to broil (260 °C). Place stuffed mushrooms on a rack. Broil 10cm from heat for 5 to 6 minutes or until hot.

Makes 12 servings Serving Size: 2 mushrooms

nutrients per serving
calories: 57
total fat: 2g (30% of calories)
saturated fat trace
cholesterol: 15 mg
sodium 193 mg
carbohydrate: 4 g (27% of calories)
protein: 6 g (44% of calories)
fiber: 1g


Roast Beef and Cream Cheese Roll Recipe

Check out our Roast Beef and Cream Cheese Roll RecipeRoast Beef and Cream Cheese


  • 3 large whole wheat flour tortillas
  • 1 cup reduced-fat cream cheese, softened
  • 9 slices deli roast beef
  • 1 can (225g) mild green chili, drained and chopped
  • 2 cups alfalfa sprouts


  1. Spread 1/3 of the cream cheese mixture on each tortilla and top with 3 slices of roast beef. Place 1/3 of the green chili and 1/3 the alfalfa sprouts on top of the roast beef.
  2. Tightly roll each tortilla and place seam side down on a cutting board. Using a serrated knife, slice each tortilla into 6 slices.

Makes 6 servings Serving Size: 3 slices

nutrients per serving
calories: 204
total fat: 6g (29% of calories)
saturated fat 3g
cholesterol: 15 mg
sodium 473 mg
carbohydrate: 26g (51% of calories)
protein: 11g (21% of calories)
fiber: 2g

Kangaroo and macadamia salad recipe

Download Kangaroo and macadamia salad recipeKangaroo and Macadamia Salad


  • 2 dried lemon myrtle leaves (or 1/2 tsp lemon myrtle seasoning)
  • 2 rosemary sprigs, leaves picked
  • 3 garlic cloves
  • 1 tbs macadamia oil
  • 2 tbs Australian Bush Spices Red Meat Blend or chopped fresh thyme
  • 600g kangaroo loin fillets
  • 2 cups each baby spinach and rocket leaves
  • 1/2 red onion, thinly sliced
  • 1 red capsicum, thinly sliced
  • 1/2 cup (75g) roasted macadamia halves
  • Honey mustard dressing
  • 2 tsp honey mustard
  • 2 tbs white wine vinegar
  • 1/3 cup (80ml) macadamia oil


  1. Using a mortar and pestle, pound the lemon myrtle, rosemary leaves, garlic cloves and macadamia oil to a paste.
  2. Transfer to a bowl and stir in the spice mix.
  3. Add the kangaroo fillets and turn to coat in the spice mixture.
  4. Cover with plastic wrap and chill for at least 1 hour, preferably overnight.
  5. Heat chargrill pan or barbecue over high heat.
  6. When hot, add the kangaroo fillets and cook for 2-3 minutes each side for medium-rare or until the fillets are cooked to your liking.
  7. Transfer to a plate and rest, covered loosely with foil, for 5 minutes.
  8. For the dressing, whisk the mustard, vinegar and oil in a bowl until combined.
  9. Combine spinach and rocket in a large bowl. Slice the fillets 1cm thick and scatter over the leaves with the onion, capsicum and macadamias.
  10. Drizzle with dressing and serve immediately.