Fit mum-of-four shares her THREE favourite ‘summer shredding’ recipee

Sophie Guidolin, a fitness coach has shared her three favorite’summer shredding’ recipes to keep herself in great shape throughout the year. 

Gold Coast mother-of-four and qualified nutritionist who founded THE BOD describes her remarkable figure as a result of tracking macro nutrients. Every recipe she posts includes these nutrients. 

She loves prawn and chicken noodles, so her three favorite dishes include Vietnamese shrimp noodles. A turkey taco bowl, and a summer vegetable omelette.

Sophie Guidolin is a personal trainer and has shared three her favorite’summer shredding recipes. These are great for keeping her in shape throughout the summer. 

VIETNAMESE PRAWN NOOLE SALAD 

This delicious recipe has 347.5 calories and 33.8 grams protein. It also contains 3.5 grams fat.

Sophie explained that you can find sweet potato noodles in Asian aisles of grocery stores.

Alternately, you can use the brown rice vermicelli noodles to achieve the same macros.

Recipe: Sophie’s Vietnamese Prawn Noodle Salad

Ingredients

250g Medium or King Prawns (raw and peeled).

Finely chopped 1 clove (3g), garlic

Coconut oil, 1 teaspoon (5g).

80g sweet potato noodles (dry)

1.5 cup (100g), bean shoots

½ medium (110g) red capsicum, sliced into matchsticks

12 (78g), snow peas, cut into matchsticks

¼ large (90g) cucumber, sliced into matchsticks

½ medium (62g) carrot, sliced into matchsticks

1 (18g), spring onion, chopped

¼ cup (6g) mint, chopped

¼ cup (5g) coriander, chopped

Roasted peanuts: 1 Tbl (12g).

 

Dressing

Finely chopped 1 clove (3g), garlic

¼ tsp (1g) red chilli, finely diced

2 tbls (30ml) fish sauce

2 tbls (30ml) rice wine vinegar

1 Tbl (10g) Coconut sugar

1 tsp (5ml) tamari

Method  

1. Cut capsicums, snow peas and cucumber into matchsticks. Slice spring onions and chop mint. 

2. Combine dressing ingredients – finely diced garlic and chilli, fish sauce, rice wine vinegar, coconut sugar and tamari. 

3. Boil some water to boil the noodles. Cook for eight minutes, or as directed on packet. Drain. 

4. In a nonstick skillet, heat oil. Mix in the garlic and prawns. Stir fry until well combined. 

5. Divide the noodles, veggies, herbs, and prawns into 2 separate bowls. Toss together the dressing and sauce. Serve with peanuts and spring onion. 

Tip: You can find sweet potato noodles in Asian aisles of most supermarkets. Alternately, you can use brown rice vermicelli pasta for the exact same macros.

Two servings  

TURKEY TACO BOWL 

It’s a healthy, delicious take on the Mexican classic. 

The serving contains an incredible 27 grams protein and 12.5 grams fat. It also has 41.1 grams carbohydrates.

Sophie stated that you could also use premade Mexican spices or taco seasoning mixes to make your own.

Recipe: Sophie Guidolin’s Turkey Taco Bowls  

Ingredients

400g minced turkey breast

½ (92g) red onion, finely diced

1 medium (215g), red capsicum, diced

Finely diced 1 clove (3g), garlic

¼ tsp cumin powder

¼ tsp coriander powder

1 tablespoon paprika

1 tablespoon dried oregano

¼ tsp cayenne pepper (optional) 

1 lime juice 

Salt and pepper to your liking

1 TSP (5ml), extra virgin olive oils

4x 100g (cooked) basmati rice, per serve

2 cups (140g) cos lettuce, chopped

Quartered cherry tomatoes in 1 punnet, 200g

1 (140g) avocado, seed removed, diced

¼ cup parsley, chopped 

Method 

1. In a small bowl, combine spices cumin, coriander and salt with cayenne pepper. 

2. Over medium heat, heat oil in nonstick pan. 

3. Stir in garlic and onion. 

4. Mix the spice mix with turkey mince, and cook for 5 minutes. 

5. Stir in the diced capsium and cook another 2-3 minutes until the turkey mince has cooked. Turn off heat. 

6. Combining diced cherry tomatoes and diced avocado with chopped parsley and lime juice, season the dish with salt. 

7. Split basmati rice into 4 containers or bowls. Top with turkey mince and cos lettuce. 

Four servings 

SOMER VEG OMELETTE 

Light and fluffy, this omelette packs a lot of flavor and has 338 calories. 

Sophie explained that nutritional yeast flakes provide a rich, cheesy taste and are free of dairy.

You can find them in grocery stores’ health aisles. Use canned corn to make the kernels, or boil water for 5 minutes and then cook them.

Recipe: Sophie Guidolin’s Summer Veg Omelette

Ingredients

1 large (51g) egg

¾ cup (180ml) egg whites

1 teaspoon (10g) Nutritional yeast

1 TSP (5ml), extra virgin olive oils

¼ cup (40g) corn kernels, cooked 

¼ cup (50g) cherry tomatoes, halved

½ cup (14g) rocket

1 Tbls chopped parsley

¼ small (30g) avocado, sliced

Method 

1. In a large bowl, whisk egg whites, nutritional yeast, salt, and pepper.

2. Over medium heat, heat oil in nonstick pan.

3. Mix in the eggs. Cook for several minutes or until almost set.

4. Mix in tomatoes, carrots, and corn. Flip the omelette and place on a plate.

5. Add avocado to the top of the omelette. Serve with chopped Parsley.

One serving 

IN THE GYM: DOS and DON’TS

Sophie explained to FEMAIL that the biggest mistake women make in their weight training is being too afraid of doing it and getting stuck with cardio.

“Whilst it will burn calories, this won’t change your body’s overall shape nor increase your metabolism.

“This is because your long-term goals will be more difficult to reach and sustain.”

Sophie said that it was the most enjoyable workouts to be happy. 

She said, “There’s no better way to exercise than to be motivated and inspired.”  

‘[It’s also important to ]Try different exercises and challenge yourself – it’s a great way to get optimal results. “Look at cardiovascular training, strength training and stretching,” she stated.

‘[It’s also important to]Try different exercises and challenge yourself – it’s a great way to get optimal results. Take a look at stretching, cardio training and strength training.

Sophie’s THE BOD app and website have all kinds of simple workouts to suit different ability levels. 

She said, “A 15-minute workout you can do every day is part of our functional session and we let users be able select different levels depending on their time constraints and fitness level.”    

Sophie doesn’t cut out any foods from her diet. It might be shocking to see her slim physique.

BALANCE IN THE KITCHEN, NOT RESTRICTION

Sophie doesn’t cut out any food group, which may surprise some. 

She stated that she does not believe in cutting out certain food groups and macronutrients.

I believe it’s important that women learn to cut out whole food groups. However, it may not be an effective long-term strategy. If you start eating these foods again, you will gain all the weight back.

However, there are six essentials she will never forget: bananas, almond milk and frozen mango. 

She stated, “Being flexible with the food I want and being able achieve my goals was a game-changer – something that I’ve done for more than six years now and that allows me to have the body I now have, 365 days per year.” 

HOW TO ACHIEVE YOUR FITNESS GOALS FOR 2022 

Find what you are passionate about and follow it. It’s important to be consistent and Sophie says that tracking macros has changed her life.

“It was important to be able eat the foods I like and have my goals met. This is something I’ve done for six years now and it has allowed me to maintain the body I now have, all year round.

This information is available on the BOD website.