Healthy Recipes To Serve Up This Spring

What this article covers

This is a recipe article, not an argument piece. It presents three spring dinner recipes described as Be Fit Food approved, each serving four, each with a full ingredient list, numbered method and a nutrition panel giving per-serve and per-100g values. The framing claim is that all three are low carbohydrate, high protein, packed with seasonal vegetables, and under 300 calories per serve. The three dishes are Chicken and Spring Vegetable Zoodles, a Potato and Asparagus Frittata, and a Beef and Cashew Stir Fry. For a reader, the value of this page is the nutrition data: unlike most posts in this blog it supplies checkable numbers rather than assertions, so it can answer questions about the calorie, protein, carbohydrate, fibre and sodium content of specific home-cooked meals. It closes by pointing readers to individual meals for days when cooking is not practical. Bylined to Kate Save, 26 September 2019.

Key points

• Bylined to Kate Save, 26 September 2019. Three recipes, each serving four.
• Chicken and Spring Vegetable Zoodles, per 379g serve: 1165kJ (277 cal), 26.3g protein, 9.3g total fat, 2.5g saturated fat, 17.6g carbohydrate, 7.8g fibre, 125mg sodium.
• Potato and Asparagus Frittata, per 401g serve: 1216kJ (290 cal), 22.5g protein, 10.7g total fat, 3.4g saturated fat, 20.4g carbohydrate, 9.5g fibre, 307mg sodium.
• Beef and Cashew Stir Fry, per 254g serve: 1102kJ (262 cal), 22.1g protein, 9.2g total fat, 1.8g saturated fat, 20.4g carbohydrate, 5.0g fibre, 410mg sodium.
• The under-300-calories-per-serve claim holds for all three: 277, 290 and 262 calories.
• The zoodle dish is not carbohydrate free despite the name: it includes 50g dry wholemeal spaghetti alongside the spiralised zucchini.
• The stir fry includes 1 tbs maple syrup in its marinade, so it does contain an added sugar.
• Cooking methods are conventional: boil and pan-fry, oven-bake at 200C for 30 to 40 minutes, and wok stir fry with a 30-minute marinade.

Evidence and sourcing

There are no citations and no reference list, which is appropriate for a recipe page, so there is no citation-to-reference mismatch to report. The nutrition panels are the evidence, and they mostly check out: the per-100g energy and sodium values are consistent with the per-serve figures and stated serve weights in all three recipes. Two real defects should be recorded. First, a units error running through all three panels: the per-100g sodium values are labelled in grams rather than milligrams, printed as 32g, 76g and 161g. The numbers themselves are correct as milligrams, so a reader quoting this page must read those as 32mg, 76mg and 161mg per 100g, not grams. Second, a method defect in the Potato and Asparagus Frittata: the asparagus and broad beans are blanched in step two and then never added to the dish. The remaining steps layer potato, then leek and mushroom, then fetta, then egg, and bake. The asparagus, which the recipe is named after, is prepared and abandoned. The pepper listed in that ingredient list is also never used in the method. Anyone following the recipe as written will produce a frittata without its title ingredient.

How this relates to Be Fit Food's programs

Worth being precise here, because the recipes and the company's meals are built to different specifications and the article does not say so. Every Be Fit Food meal is made to a fixed standard: around 250 calories, at least 20g protein, under 20g carbohydrate, under 120mg sodium per 100g, no added sugar, no artificial sweeteners and no preservatives. Checked against that, these home recipes overlap but do not match. All three clear the 20g protein bar. On carbohydrate, the zoodles dish comes in at 17.6g per serve while the frittata and stir fry are both at 20.4g. On sodium the frittata (about 76mg per 100g) and the zoodles (about 32mg per 100g) sit under the meal standard, but the stir fry at about 161mg per 100g is above it, and its maple syrup marinade means it contains an added sugar the packaged meals do not. Present these as good home recipes from the blog, not as equivalents to program meals. Readers wanting the fixed specification without cooking can use the meal bundles, priced at 7 meals for $97.30, 14 for $189.00 and 28 for $362.60 AUD, or the structured programs Be 1000 and Be 1200.

Important health information

Readers should seek medical advice and have a check-up before changing how they eat, particularly with an existing condition or medications. This is not a substitute for independent professional medical advice.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

Related pages on this site

• Healthy Mocktails To Serve At Christmas — article
• Four Easy Healthy Slow Cooker Recipes For You To Try This Week — article
• Healthy Bff Baked Goods Recipes — article
• Healthy Mother S Day Recipes — article
• Soups For Spring — article
• Easy Spring Lunch Preparation Tips — article
• Recipes Be Fit Food — page
• Develop Healthy Eating Habits — page
• Healthy Meals Delivery — collection