Satay Chicken Zoodles

This recipe was created to provide health conscious people with a satay dish that contains very little sugar. Packed with protein, vegetables and flavour this recipe is extremely easy and cost-effective.

For vegan and vegetarians simply substitute the chicken for plant-based protein sources such as tofu, tempeh and falafel.




·       2 tbsp sesame oil

·       2 cloves of garlic, minced

·       2 large zucchinis, spiralized

·       2 large carrots, spiralized

·       1 large capsicum, sliced

·       1 brown onion, diced

·       1 large chicken breast, sliced 

·       3 tbsp sesame seeds

·       1/3 cup peanuts


Satay Sauce:

·       1/2 cup peanut butter

·       1/3 cup salt reduced soy sauce

·       2 tbsp sesame oil

·       4 tbsp rice vinegar

·       2 tsp ground ginger

·       1/2 tsp chilli flakes


·       Sesame seeds

·       Spring onion

·       Coriander

·       Toasted peanuts 



1. Add sesame oil to a pan on medium heat. Add sliced chicken breast, diced brown onion and minced garlic to the hot pan. Cook until chicken has bronzed.

2. Add spiralized carrots and stir through until wilted, then add capsicum and spiralized zucchini. Once vegetables have softened empty into a large bowl.

3. In a small pot on low heat add peanut butter, sesame oil, rice vinegar, soy sauce, ground ginger and chilli flakes and stir through until it turns into a thick sauce. Note: excess heat or over cooking will turn the sauce into a paste, if this happens just add a little extra soy sauce or rice vinegar.

4. Mix the sauce with the chicken and vegetables and plate up. Garnish with the optional sesame seeds, spring onion, coriander and or toasted peanuts (I used all of the above :))

Prep Time: 20 min  

Serves: 2-3



Keeping fit and sticking to a diet is quite often the last thing on your mind when travelling. It’s a time to escape the status quo, relax, explore and give in to calorie dense temptations. While relaxing and enjoying life is certainly important, if you travel regularly for your job or are working towards getting fitter and improving your diet, travel can throw a spanner in the works when it comes to achieving your health and fitness goals.

As a personal trainer and an avid traveller, I have put together my must do’s to stay fit and healthy while travelling.

1. Preparation:

- Pack appropriate active wear and a good pair of training shoes – great for training, walking, exploring and to wear during transit too.

- Choose your travel companion wisely. I’m most compatible with the early bird who likes to explore and keep active. Where possible, opt for someone who’s on the same page as you (i.e. maybe not the nocturnal party animals).

- Throw some lightweight equipment like resistance bands and a skipping rope into your luggage. They will increase your exercise options and will require less space in your suitcase than your hairdryer.

- Pack supplements. Depending on where you are travelling to, you may not always have access to the best quality or quantity of food. I like to travel with supplements to make sure my body remains nourished and functioning optimally. I usually pack fish oil, super greens, protein powder, and multivitamins.

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2. Training:

- You got space. You got a gym! You don’t need expensive equipment or a traditional gym to workout. All you need is a little bit of willpower and creativity. Here are my four favourite workout options:

The 100’s game: Choose 5 basic movements (eg. body weight squat, push up, glute bridge or burpees) and complete 100 repetitions in as few sets as possible. Do not move onto the next exercise until all 100 have been done.

Sally up challenge: If you don’t know the song ‘Flower’ by Moby I suggest you download it before you travel. Moby will be your instructor. As the lyrics go, “Bring Sally up and bring Sally down” you will action the movements accordingly. Most exercises will work for this song, for example, sit ups, push ups, dips, and squats. Test yourself. See if you can complete the entire song.

Youtube is a great resource if you have access to wifi. Searching for a hotel room, bedroom, lounge room or body weight workouts will give you plenty of options to choose from.

Make the most of your surroundings. Do some research. Explore, walk, run, climb, cycle or swim, be active in as many ways as you can.


3. Nutrition:

This is the hardest part so don’t freak out. No one expects you to count calories or meal prep on your holiday. However, sticking to a few simple rules can save you a lot of catch up time and effort in the gym when you return home.

- Eat whole-food where you can. Prioritise unpackaged and unprocessed meat, vegetables, fruit, seeds and nuts and select nourishing, colourful food to fuel your body.

- Utilise the kitchen and pack snacks. A visit to the local supermarket can prevent you from eating junk food, provide you with healthier options and save you a lot of money. I like to pack protein bars, mixed nuts, and seeds.

- Stay hydrated. Pack a travel drink bottle that you can empty before checking in and fill up when checked in. I travel with my protein shaker. I assure you it will pay for itself.

- Avoid liquid calories. Alcoholic beverages, juices, and smoothies can pack a caloric punch.

- Be picky when ordering. Ask for dressings, sauces or cheeses on the side, especially when travelling in the USA.

- Eat breakfast. Meal timings can be very unpredictable so make the most of the hotel breakfast.

Be mindful of the choices you make and find the healthy balance between ‘all or nothing’. It will provide you with the best of both worlds.

Christopher Nayna

(RN, PGC Critical Care Cardiology, PT - Cert III/IV Fitness)

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Chicken and Turmeric Bone Broth

Bone broth is a great nutrient dense addition to soups, stews, sauces and curries as it’s full of protein-rich compounds and minerals (calcium, magnesium, potassium and phosphorous). 



Here is a quick and easy bone broth recipe I created. 



- 500ml Bone broth (Melbourne made @thehappymammoth premium, organic and grass-fed beef) 

- 1 clove of garlic

- 1 tsp fresh ground ginger 

- 2 sprouts spring onion

- 1/4 tsp Turmeric 

- Sprinkle of Himalayan salt 

- 100g chicken breast (I used roast chicken) 



1. Add all ingredient into a pot on medium heat and simmer for 2-3minutes. Wait for it to cool down and eat. Simple 👌🏻 


Serves: 2


For more information about bone broth check out: Happy Mammoth Organic Bone Broth