HEalthy lifestyle

Cauliflower Arepa | UFIT Kitchen

UFITs new take on ‘Arepa,’ by replacing the dough and flour with the Cauliflower. Yet another unbelievable use for cauliflower. 


  • 1/4 cup mashed cauliflower
  •  2 tbsp flaxseed meal
  • 1 tsp pysillium husk
  • 1/4 tsp chia seeds
  • Sea salt to taste


1. Mix all the ingredients with a fork. Once the ingredients are well combined, use your hands to make a ball and shape into a burger.
2. Prepare a baking tin with oil spray or putting 1-2 drops of oil spread and spread with a napkin.
3. Place the arepa and sprinkle sesame seeds.
4. Cook in preheated oven at 200 until crispy on the outside. Cool down, slice in half and fill.

For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to for providing these deliciously creative recipes.


A great new recipe dip that you can try out in the kitchen to give your crackers a new twist. An added bonus is that this dip is week 2 Clean & Lean compliant – let’s get cooking!


  • 1 cup of baked cashew nuts
  • 3 cups of filtered/purified water
  • 1/4 cup olive oil
  • 1 x tablespoon of lemon juice to taste
  • Pinch of salt


1.     To start, make sure you soak your almonds overnight.

2.     Rinse, drain and place on a powerful food processor.

3.     Blend for 2 minutes and scratch the sides with a spoon; repeat 2/3 times until the texture gets even, soft and creamy.

4.     Add olive oil, sea salt, lemon juice to taste. Blend for another minute.

5.     Once finished store on a sealed container on the fridge up to 5 days.

It's perfect as a spread or dip. You can get creative and add spices, sauces, flavoured oils, fresh herbs, small pieces of garlic and much more.  

You can also save some of the mix on the blender and start adding water slowly to make a new salad dressing. Homemade, no additives and tailored: salty, spicy, loose, thick, fresh its up to you.

For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to for providing these deliciously creative recipes.


A new spin of quiche heading your way. Try this ultimate quiche topped with Aliolo sauce.


  • 150g of frozen spinach
  • 1 can of artichokes (drained and roughly chopped
  • 1/2 chopped onion
  • 1 tsp of ghee
  • 5 x egg whites (save 4 yolks for Alioli)
  • 1 x egg
  • Salt, pepper and nutmeg to season.

For the Alioli sauce:

  • 2 x egg yolks
  • 1 x garlic clove finely chopped
  • 3 tbsp of olive oil (traditional recipe requires more, so go ahead if you want)
  • 1/2 tsp of mustard
  • 1/2 tsp of vinegar


1. Preheat the oven to 170

2. Using medium heat and an "oven friendly" pan sauté the spinach and the onion until tender. Add the artichokes. Season to taste. Toss the ghee and mix thoroughly. Set aside and cool down for 10 min.

3. In a separate bowl, whisk the egg whites and the egg with a pinch of salt. Pour into the pan and mix.

4.     Put the pan in the oven. Bake for approximately 20 minutes or until set.

For the Alioli sauce:

1.     Mix all the ingredients with a hand blender or whisker for at least 5 minutes.

2.     The mix has to thicken and turn white/creamy. If you want a "mayo" consistence, keep adding oil by drops.


For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to for providing these deliciously creative recipes.

Meet Kamlesh, our September Clean & Lean runner up!

Kamlesh has been a part of our UFIT Bootcamps and community, but was looking to take his goals to the next level by joining the Clean & Lean programme. We’re so happy for your achievements Kamlesh!

Throughout the course of the four weeks Kamlesh’s hard work paid off and he lost a staggering 6kg and 6.94% Body Fat. Hear more about Kamlesh’s journey on the programme and how he achieved these awesome results:

“Wow! Runner-up for Clean and Lean 11. I’m really pleased with myself for that. Almost makes me want to go on a binge and come back and try winning it next time. JUST KIDDING!

I’m actually quite upset about this…. I realise that I now abstain from alcohol and sugar, and fried noodles disgust me. I’ve lost about 3 inches off my waist which means I need to spend time buying new pants. My business suits look like baggy pyjamas, and people I’ve met after a few years don’t recognise me at first glance. Thanks to Wendy Riddell and Noa Harari!

Now that’s out my system… I started my fitness journey almost 2 years ago. It’s been a challenging road, but while I’ve made subtle changes to my diet over time, I’ve never benefited or learnt so much as I did during the 4 week programme. To me, it was all about weight and BMI. I never realised how much sugar I was ingesting without actually seeing the sugar, and how much unnecessary food I was consuming.

I think that (even though I recovered more than my investment :-) ) this programme was total value for money. I effectively paid $30 per kg lost, and I got 4 bootcamps, nutrition seminars, workouts, and most importantly, the knowledge and awareness of my body. That’s more value than any slimming centre or crash diet programme can offer. I feel a lot lighter, I lift more, run faster, and a lot of my lower back problems have sorted themselves out. I’ve met some really wonderful people on the way, and wanted to give a special shout out to Jaike Carter who trained me real hard at UFIT - Getting You Fit!! for the past year.

I’m looking forward to more mind-blowing stuff next year, and I do hope to come back for one more round of C&L, not now, but really soon. I will certainly recommend this to all my peeps!”


A big thanks to our partners who supported us throughout the programme to keep our community energized, inspired and fueled for their weeks ahead.

UFIT Clinic
UFIT Bootcamps
CrossFit Tanjong Pagar
The Whole Kitchen
Sabine’s Baskets
FitThree Meals
The Providore

Join our next Clean & Lean programme and embark on a journey of a life time. Learn everything you need to know about nutrition and exercise to build a sustainable healthier, happier you. View our next challenge here. Take your first step with UFIT Clean & Lean. Make the change and see the life changing results.


Supermum Wendy - how does she do it?

Take a look at our interview with Wendy Riddell who runs UFIT Nutrition, the Clean & Lean programme, Coach at UFIT Bootcamps, a Personal Trainer. If all of this isn’t enough, she also has her husband, children and two pets. Read on to find out how she manages such a busy lifestyle whilst still managing to stay fit.


How long have you been living in Singapore?

Almost 4 years now. My family and I arrived in November 2012 after 5 years in South Korea.

What do you love the most about living in Singapore?

The list is endless but the thing I love the most is my job and the community it has introduced me to.

How often do you train a week?

I train 6 days a week. This entails a combination of bootcamps, CrossFit, training in the gym and some running.

What’s a typical day in the life of Wendy Riddell

I wake up at 5:15am; at that time I need to get ready and head straight off to work, where I instruct a bootcamp most days. Once I’ve finished with work, I head straight home to get the kids on the school bus, a task I would compare to trying to herd cats in a straight line. I then head into the gym at UFIT one north for PT clients, most morning I’ve clients till lunchtime. After that comes my favourite part of the day where I head to the Daily Cut to enjoy my lunch. I usually fast most mornings so by lunchtime I’m pretty hungry! Afternoon is when I see most of my nutrition clients, however if I have a couple of hours free, then I gatecrash Tom and Joe’s training sessions and try to learn something new from the strength experts. I finish at the gym around 5pm and head home to my cray bunch where we do homework, catch up on the day and the kids eat dinner. Mondays to Thursdays I head to CrossFit at 7pm and on a Friday I go at 6:30pm, which gets me home on time to read the kids a bed time story. When everyone’s in bed I catch up with emails and write nutrition plans. I try to get to bed for 10:30 but usually fail miserably and it’s nearer 11pm.

Where are your favourite place to train and why?

My favourite places to train are the Botanical Gardens as it’s totally stunning! Four years on and I still love the view in Palm Valley. UFIT one north, as it’s such a great space, with the added benefit of getting tips off of my colleagues. Finally CrossFit Bukit Timah because it has such a great family feeling it’s just amazing.

You’re one of our fabulous supermums running UFIT nutrition/C&L, PT, bootcamps whilst having a family of 4, pets, socialising and holidays – please tell us your secret and how you fit it all in?

I just make it work; I don’t watch TV or sleep much. I’ll always make time to work out and spend time with my children over everything else. So if that means missing a night out to go to CrossFit then that’s what I do. I try and focus on small goals, whilst also not thinking about everything I have to do in the week, just what I had to do in the next couple of hours. Only once I’ve got those done will I then focus on the next tasks. I also have a fantastic Helper called Ana who is literally my lifeline!

For the men and women out there, what are your five TOP tips on helping them to find the time and keep in shape?

  1. Work out early in the day if you can - get it done!
  2. Plan your food for the week - know what you’re having and get all the food in.
  3. Plan your workouts, put it in your schedule, and make it a commitment not an option.
  4. Pick something you love so it’s not a chore it’s a joy (the community of ladies at the bootcamps is amazing!)
  5. Make time for yourself, you’re worth it.

Where has been your best place to go on holiday in Asia so far?

I’ve been to so many fantastic places in Asia. This is almost impossible to answer but I have a massive soft spot for Seoul and I love Japan.

Let’s talk nutrition – what are your three top foods you always include in your family and your diet?

I love cauliflower! There are so many things you can do with it, my top fav is cauliflower rice and cauliflower mash. We love fish in my family. I'm a big fish eater and the kids love it too, any and all, we can’t get enough. Eggs, another family favourite, I can get my kids to eat pretty much anything if it’s mixed in with eggs or cauliflower.

If someone is looking to change their lifestyle fitness and nutrition wise, what top tips would you give to get them started?

Know you’re worth it; take control of your health. Small steps too, a few small changes here and there make long term big changes, walking up the stairs, getting off the bus early, these things all add up. Try a bootcamp and before you know it your going everyday, it becomes part of who you are. Don’t beat yourself up if I you slip, it happens we all make unhealthy choices from time to time, it won’t define us. Get back up and get it done.

About the Author

Wendy Riddell is one of our star members of the UFIT Nutrition team who successfully juggles UFIT BootcampsPersonal Training and heads up the Nutrition side of things. Wendy provides in-depth, personalised nutritional programs to get you back on track and planning for a sustainable lifestyle long-term. Don’t let those Christmas and summer body goals drive your ambitions make your health a 24/7 dedication – you deserve it!

At UFIT, we exist to inspire and guide our community of members, to realise levels of fitness and confidence beyond what could be possible by themselves. Fitness isn’t our job; it is our way of life.

Check us out on our website or you can take a look at our Facebook page

Join us – the opportunities are endless.