clean eating

Food

Recipe: Beet & Marinated Mushroom Salad

Makes 2 servings
(per 1) Carbs 36.8g / Fat 30.2g / Protein 16.7g / Calories 464


Ingredients

  • 1 avocado 
  • 2 beetroot
  • 4 portobello mushrooms
  • 40g (2 small handfuls) pumpkin seeds
  • 1/4 red cabbage
  • 3-4 large handfuls of spinach and rocket

Marinate Ingredients
(measurements not exact, just make enough to cover the mushrooms)

  • Olive oil
  • Balsamic vinegar
  • Juice of 1/2 a lemon

Method

  1. Preheat your oven to 200C (~400F)
  2. Prepare two beetroot to be roasted (remove tops, wash the outside, place in al foil and add a small amount of water inside), place the wrapped beetroots in a tray and allow to cook for 1 hour
  3. Create your marinate mix
  4. After beetroots have been placed in the oven slice up 4 portobello mushrooms and place them in the mix, allow them to sit in the mix for at least 15 minutes before you cook them.
  5. Cook the mushrooms on a medium heat in a skillet for approximately 10 minutes.
  6. Place mushrooms in a container in the fridge to cool down.
  7. Remove the beetroot from the oven after an hour, press a fork into the beetroot to ensure they are cooked, if the fork slides in easily they are done.
  8. Cut the other end off the beetroot and slice a line from the top to the bottom, this will allow you to easily remove the beetroot skin.
  9. After the skin has been removed dice up the beetroot and then place it in a container in the freezer to cool down for 10 minutes.
  10. Slice up 1 avocado.
  11. Cut up 1/4 of a red cabbage, and prep your spinach and rocket.
  12. Plate up the leafy ingredients, add the mushrooms and beetroot, sprinkle some pumpkin seeds over the top and then add your avocado!

Food

Recipe: Tabbouleh Pita Pocket

I generally like to make sure I have a few base ingredients pre-prepared for days where I want to eat 'lazy' food. If you pre-prep your tabbouleh you can whip up this dish in a matter of minutes. You're just stuffing food into other food, it's so simple I'm sure anyone could do it!


Makes 1 serving
Carbs 134.5g / Fat 10.4g / Protein 25.9g / Calories 721


Tabbouleh Ingredients
If you are pre-prepping this and plan on using it frequently double or triple the ingredients below.

  • 1 cup of rinsed quinoa
  • 1 red onion, finely diced
  • 2 tomatoes, diced
  • 1 garlic clove, minced
  • 1 pinch of himalayan salt
  • 1 pinch of black pepper
  • 2/3 cup fresh parsley, chopped

Pita Pocket Ingredients

  • Some of the tabbouleh which we will make
  • Large handful of rocket
  • 1-2 tablespoons of hummus
  • 1 pita bread (wholewheat or wholegrain is the best option)

Instructions

  1. First we are making the tabbouleh! Grab your rinsed quinoa and place it in a saucepan with a 2:1 ratio of water:quinoa. Bring it to the boil. Reduce the heat and allow to simmer for 15 minutes.
  2. While the quinoa is cooking prep all your other tabbouleh ingredients (mincing the garlic, chopping the onion and tomatoes, etc, see above list). 
  3. When the quinoa is done mix it in with the other ingredients. It's best to serve this cold for the pita pocket so pop it in the fridge.
  4. When you want to make the pita pocket open it however you like, there are a variety of methods, but I like to just cut mine in half. Spoon some hummus and then pack in your tabbouleh and some fresh rocket! Good to go.

Food

Recipe: Banana Nut Icecream

There is something about cold weather and winter that makes me really crave cold foods, I'm not sure what it is, maybe I am broken. If you are like me and enjoy the cold in the cold, or if you're located somewhere warmer than I am give this one a whirl, it's my favourite banana icecream recipe to date!


Makes 1 serving
Carbs 68.6g / Fat 18g / Protein 8.6g / Calories 443


Ingredients

  • 2 bananas
  • 2 ice cubes
  • 1.5 tbsp almond butter
  • 1 tbsp almond milk

Toppings I Used

  • Coconut chips
  • Cacao nibs

Method

  1. Break bananas up into small chunks and place it into a bowl or a zip-lock bag and then into the freezer.
  2. Once the pieces of banana are completely frozen remove them from the freezer and place into a food processor with the ice cubes, almond butter and almond milk
  3. Process until it is a smooth consistency
  4. (Optional) Place it back into the freezer for 30 mins
  5. I served it with coconut chips and cacao nibs but you can get creative here! Nuts, buckinis, berries, go for your life.

Food

20 'Health Foods' That Aren't Actually Healthy

These days trying to eat healthy all the time can be difficult with how busy we always are, and many companies know this. They will sell you their products packaged and designed to look like a 'healthy treat' in the hopes that you'll believe what they're telling you. Let's look a bit further. 'Low fat' = 'more sugar', 'convenience meals' = sodium bombs. In this post you will find 20 foods which I have recently seen being advertised or discussed as healthy foods or healthier alternatives, I will include the calorie information (for reference), the terrible ingredients I found in the ingredient lists, and the amount of saturated fat, sugar, and occasionally sodium in each serving.

If you have some foods you want me to investigate leave the suggestions in the comments!

Before we jump into it let me show you the maximum recommended intake of saturated fat (the 'bad' kind of fat), sugar and sodium:
Saturated fat: 20g (remember, absolute max)
Sugar: 50g
Sodium: 1600mg


1. Boost Juice Choc Protein Balls

Why.

Serving size = 1 ball (179 calories)
Contains: biscuit crumbs, butter, sweetened condensed milk
Saturated Fat: 6.6g (18% of 1 serving) Sugar: 3.91g (10.8% of 1 serving)

 

2. Boost Juice Apricot Bites

You're probably better off just shovelling straight sugar into your mouth.

Serving size = 50g (157cal)
Contains: maltodextrin (High GI carb, sugar replacement), sugar, soy lecithin (emulsifier made from soy beans, soy beans are known to contribute to increased oestrogen levels), isomalt (sugar alcohol)
Saturated Fat: 2g (4%) Sugar: 16g (32%)

 

3. White Rice Cooked Tuna and Avo Sushi Roll

I'm not sure why lots of people think sushi is a healthy lunch option, it often contains soy and creamy sauces (such as mayo), and usually white rice.

Servings size = 1 roll (410cal)
Contains: Varies by location
Saturated Fat: 6g (3%) Sugar: 8g (4%) Sodium: 520mg

 

4. Musashi High Protein Drink

Strawberry milk with packaging to appeal to gym-goers.

Serving size = 1 drink (249cal)
Contains: Skim milk, soy, dextrose ('double sugar', glucose + fructose), corn syrup solids (sugar), oligofructose (subgroup of insulin, indigestible), emulsifier (soy lecithin)
Saturated Fat: 1.1g (0.2%) Sugar: 18.8g (5%)

 

5. Musashi Low Carb Protein Bar

Fun fact - there's more sugar than protein in this bar.

Serving size = 1 bar (101cal)
Contains: soy, polydextrose (synthetic sugar)
Saturated Fat: 1.6g (5%) Sugar: 10.7g (35.6%)

 

6. Slim Secrets Butterscotch Bliss Fit Balls

On the nutrition panel they split malitol (sugar) and polydextrose (sugar) from the regular 'sugars' so that they can say it's low sugar. 

Serving size = 1 pack (181cal)
Contains: soy, soy nuggets, malitol (sugar alcohol), emulsifier (soy lecithin), glycerol (sugar alcohol), polydextrose
Saturated Fat: 5.1g (10%) Sugar: 11.6g (23%)

 

7. Uncle Tobys Muesli Bar Chewy - Forest Fruits

Say no to muesli bars unless you make them yourself.

Serving: 1 bar (128cal)
Contains: sugar, soy lecithin, soy, sorbitol (sugar alcohol)
Saturated Fat: 0.6g (1%), Sugar: 7.9g (25%)

 

8. Coles Muesli

Same goes for regular muesli.

Serving size: 50g (183cal)
Contains: emulsifer (soy lecithin), sugar
Saturated Fat: 1.1g (2%) Sugar: 6.2g (12%)

 

9. Cobs Organic Popcorn

Should I mention that they are advertising corn kernels as being gluten free... corn kernels don't contain gluten in the first place.

Serving size: They say there are 6 servings in a 125g packet, so lets call that 1 serving
Contains: sugar!
Saturated Fat: n/a Sugar: 5.6g (28%)

 

10. Lean Cuisine Thai Dumpling Soup

Similar things seen throughout most microwave, pre-ready meals, check the sodium!

Serving size: 1 meal (176cal)
Contains: soy, sugar
Saturated Fat: 1.5g (<1%) Sugar: 5.1g (1%) Sodium: 720mg!!!

 

11. Sun Health Macadamia & Honey Bar

 I think we've pretty much established that pre-made muesli bars are just a no-go zone.

Serving size: 1 bar (211cal)
Contains: rice syrup (sugar), sugar
Saturated Fat: 3.2g (9%) Sugar: 10.9g (31%)

 

12. Subway Spicy Italian Sub - No Sauce

Can we just stop pretending that the Subway bread isn't full of sugar...

Serving size: 1 6" sub (480cal)
Contains: varies
Saturated Fat: 9g (4%) Sugar: 8g (3%)

 

13. Weight Watchers Caramel Shortcake Baked Bar

If you keep eating these bars you won't be losing weight and you'll have to keep going to your Weight Watchers meetings, in the business world that's called vertical integration. Supply and demand baby.

Serving Size: 1 bar - which is only 22g (86cal)
Contains: I could not find the actual ingredients list, so who knows, but check out the sugars
Saturated Fat: 2g (9%) Sugar: 7g (31%) <- sugar!

 

14. Sweet Chilli Grain Waves

The ~*"healthy alternative"*~ to chips... that are owned by Smiths Chip Company.

Serving size: "6 servings" in a 175g packet, so I'll just call it 1 (825cal)
Contains: sugar, maltodextrin (high GI sugar substitute), flavours/colours
Saturated Fat: 3.7g (2%) Sugar: 15.6g (8%) Sodium: 662mg

 

15. Activia Vanilla Bean Yoghurt

If you want yoghurt just eat plain greek yoghurt and add your own flavourings to it with fruit, throw this stuff in the trash.

Serving size: 125g (111cal)
Contains: The dairy industry are good at not having to reveal their ingredients
Saturated Fat: 1.9g (1%) Sugar: 16.6g (13%)

 

16. Nature Valley Protein Bar Coconut Almond

By now I hope you're never going to buy a muesli bar again

Serving size: 1 bar (190cal)
Contains: Sugar, PALM OIL, maltodextrin, soy lecithin, corn syrup, fructose
Saturated Fat: 5g (12%) Sugar: 7g (17%)

 

17. Nature Valley Blueberry Breakfast Biscuits

I didn't realise breakfast biscuits were a thing now, I'll make a healthy recipe for you guys.

Serving size: 4 biscuits (230cal)
Contains: sugar, butter
Saturated Fat: 2g (4%) Sugar: 12g (24%)

 

18. Dairy Farmers Skim Milk

"We removed the fat and it tasted terrible, so we had to add sugar"

Serving size: 62mL
Contains: as if the dairy industry wants us to know
Saturated Fat: n/a Sugar: 12.3g (19%)

 

19. Original Black Label Orange Juice

The reason your body loves fruit and can digest the sugars from fruit is because they contain fibre. Some genius thought it was a great idea to strip out all the fibre and drink them in juice form... liquid fructose! Your body doesn't know what to do with this!

Serving size: 66mL (239cal)
Contains: sugars
Saturated Fat: n/a Sugar: 16g (24%)

 

20. Uncle Tobys Antioxidants Breakfast Cereal

Stop eating cereals for breakfast! There are plenty of better alternatives.

Serving size: 40g (that's a joke, right?)
Contains: sugar, glycerol, dextrose, soy lecithin, and lots of dried fruits (ladies, if you're high in oestrogen already you shouldn't be indulging in dried fruits)
Saturated Fat: 0.2g (<1%) Sugar: 8.8g (22%)


If you want to learn more about which foods to avoid and which to gravitate towards check out the following eBook:


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Dallongeville J, Yarnell J, Ducimetiere P, Arveiler D, Ferrieres J, Montaye M, Luc G, Evans A, Bingham A, Hass B, Ruidavets JB, Amouyel P. Fish consumption is associated with lower heart rates. Circulation 2003;108:820-5.

de Deckere EAM, Korver O, Verschuren PM, Katan MB. Health aspects of fish and n-3 polyunsaturated fatty acids from plant and marine origin. Eur J Clin Nutr 1998;52:749-53.

Department of Health and Human Services, US Food and Drug Administration. Substances affirmed as generally recognized as safe: menhaden oil. Federal Register. June 5, 1997. Vol. 62, No. 108: pp 30751-30757. 21 CFR Part 184 [Docket No. 86G-0289] http://frwebgate.access.gpo.gov/cgibin/ getdoc.cgi?dbname1997_ register& docidfr05jn97-5.

Djousse L, Pankow JS, Eckfeldt JH, Folsum AR, Hopkins PN, Province MA, Hong Y, Ellison RC. Relation between dietary linolenic acid and coronary artery disease in the National Heart, Lung, and Blood Institute Family Heart Study. Am J Clin Nutr 2001;74:612-9.

Scheie AA, Fejerskov O, Danielsen B. The effects of xylitol-containing chewing gums on dental plaque and acidogenic potential. J Dent Res 1998;77(7):1547-52.

Van Loveren C. Sugar alcohols: What is the evidence for caries-preventive and caries-therapeutic effects? Caries Res 2004;38(3):286-93.

Ly KA, Milgrom P, Rothen M. Xylitol, sweeteners, and dental caries. Pediatr Dent 2006;28(2):154-63. Discussion 92-8.

33. Lynch H, Milgrom P. Xylitol and dental caries: An overview for clinicians. J Calif Dent Assoc 2003;31:205-9.

Lands WEM, Libelt B, Morris AS, Kramer NC, Prewitt TE, Bowen P, Schmeisser D, Davidson MH, Burns JH. Maintenance of lower proportions of (n-6) eicosanoid precursors in phospholipids of human plasma in response to added dietary (n-3) fatty acids. Biochim Biophys Acta 1992;1180:147-62.

LSRO (Life Sciences Research Office). Fat. In: Raiten DJ, Talbot JM, Waters JH eds. Assessment of nutrient requirements for infant formulas. Bethesda, MD: LSRO, 1998. Pp19-46.

Mascioli EA, Lopes SDM, Champagne C, Driscoll DF. Essential fatty acid deficiency and home total parenteral nutrition patients. Nutrition 1996;12:245-9.

Mori TA, Bao DQ, Burke V, Puddey IB, Beilin LJ. Docosahexaenoic acid but not eicosapentaenoic acid lowers ambulatory blood pressure and heart rate in humans. Hypertension 1999;34:253-60.

Nelson GJ, Schmidt PC, Corash L. The effect of a salmon diet on blood clotting, platelet aggregation and fatty acids in normal adult men. Lipids 1991;26:87-96.

O'Neill JA, Caldwell MD, Meng HC. Essential fatty acid deficiency in surgical patients. Ann Surg 1977;185:535-42.

Ou J, Tu H, Shan B, Luk A, DeBose-Boyd RA, Bashmakov Y, Goldstein JL, Brown MS. Unsaturated fatty acids inhibit transcription of the sterol regulatory element-binding protein-1c (SREBP-1c) gene by antagonizing ligand-dependent activation of the LXR. Proc Natl Acad Sci USA 2001;98:6027-32.

Food

Recipe: No-Nonsense Chicken Noodles

chickennoodle.jpg

I am such a big fan of food that does not take long to cook, can be packed up into meal prep containers, and that doesn't 'waste' calories on filings. This meal is so good for that. Every now and again we buy 'low cal noodles', they're made from konjac root and are very low calorie per serving, serving your calories for all the good stuff like the veg and meat of the meal! This is the brand that I use.


Makes 4 servings
(per 1)  Carbs 12.3g / Fat 8.2g / Protein 31.8g / Calories 261


Ingredients

  • 500g chicken breast
  • 2 cups of green beans
  • 2.5 cups of snow peas
  • 1 cup celery
  • 1 brown onion
  • 1 green capsicum
  • 200g low calorie noodles (1 packet)
  • Black pepper
  • 1.5 tbsp sesame oil
  • 1/2 tsp olive oil (only if using a non-stick pan)

Method

  1. Cut the chicken into strips and place it into a pan on a medium heat to start cooking (with olive oil if it is a non-stick pan)
  2. Thinly slice the onion and pop it into the pan to cook with the chicken, add however much black pepper you like
  3. While the chicken is cooking top and tail the green beans and snow peas, also cut up the capsicum and celery
  4. When the chicken is almost finished cooking put the beans, snow peas, celery, capsicum and sesame oil into the pan
  5. While these are cooking together 'cook' the low calorie noodles according to the instructions on the packet (it usually involves just putting the konjac root noodles into boiling or hot water) and then add them into the pan with all the other ingredients
  6. Once everything is cooked through (vegetables should still be just a little bit crunchy, chicken should be cooked through) serve it out!

Food

Recipe: Superfood Snack Salad

This salad seriously packs a punch and is great to eat as a snack during work, it's high in protein and good fats to keep you feeling full and content. If you so desire you can also serve it with some brown rice.

This recipe has been adapted from our GET LEAN: Nutrition eBook. The GET LEAN eBook has 3 different ways of creating each recipe according to what best suits your body type. For the purpose of posting it on the blog I will be adapting it to one-size-fits-all. If you wish to see the whole recipe plus 24 others and heaps of nutritional information on food and how to eat better make sure you pick up a copy of the eBook!


Makes 1 serving
Carbs 33g / Fat 23g /Protein 13g / Calories 390


Ingredients

  • 1/2 cup kale
  • 1/2 cup spinach leaves
  • 1/2 cup cucumber
  • 1/2 cup green beans
  • 1/4 avocado
  • 20g pumpkins seeds
  • (optional) 20g sunflower seeds
  • 1 tbsp chia seeds

Serve with

  • Juice of 1/2 a lime
  • (optional) 1/4 cup brown rice

Method

  1. Wash vegetables and then cut up the cucumber and green beans
  2. Place them all into a bowl to serve
  3. If packing up the salad to take to work wrap the lime and avocado separately and cut/serve them with the salad when you are ready to eat it.

Food

Recipe: Basic Breakfast Bowl

There's something I really love about cooked apple, I think it may stem from my love of apple pie as a child, that's why there's something so great about having it for breakfast. This is usually more of a weekend breakfast for me, but I had some spare time this morning so decided to whip it up! It's incredibly simple and I love the taste.


Makes 1 serving
Carbs 62.5g / Fat 12.5g / Protein 7.3g / Calories 352


Ingredients:

  • One apple (sliced)
  • 1 banana (sliced)
  • 1.5 tbsp coconut sugar
  • 1 tbsp shredded coconut
  • 2 tbsp chia + flaxseed mix

Method:

  1. Chop the apple up and lightly dust the sides with the coconut sugar
  2. Place the apple pieces in a frying pan/skillet on a medium heat until they are golden brown all over and soft to the touch (this takes about 10 minutes for me usually)
  3. Place the apple pieces, banana, shredded coconut and chia+flaxseed mix into a bowl and enjoy!

Recipe: Banana Protein Bars

Beau and I are always throwing around ideas. Always. And most of the time when I have a food idea he is quick to add, "are you adding protein into it!?!" And sometimes I have to cave, like I've done with this recipe. These are a really handy little snack for before training. The banana and the carbohydrates in the oats will give you energy and the protein in them will help with your recovery! I decided to use a chia and flaxseed sprinkle in this, the one I have contains chia seeds, pumpkin seeds, flaxseed, sultanas and a bunch of other things!

Makes 12 bars
(per 1) Carbs 34.2g / Fat 3.6g / Protein 5.5g / Calories 174.5


Ingredients

  • 6 ripe bananas 
  • 3 tsp vanilla bean paste
  • 3/4 cup GAT Supertein vanilla protein
  • 1/2 cup chia + flaxseed sprinkle
  • 2 tsp cinnamon
  • 2.5 cups oats

Method

  1. Preheat oven to 200C
  2. Line a deep baking tray with baking paper
  3. Place peeled bananas in a large bowl and mash them using a fork until they are a runny consistency and there are no large lumps
  4. Stir in the rest of the ingredients into the banana until they are mixed evenly
  5. Pour the mix into the baking tray and then place it into the oven
  6. Let the bars cook for 30 minutes or until they are slightly crunchy on the top and the edges
  7. Remove from the oven and let them cool before serving

Food

Recipe: Easy Green Curry (+meal prep on a budget)

Due to the christmas period, our pays being stuffed up, moving house (bond money, yuck!) and a bunch of big bills coming at once Beau and I are on a very strict budget. We don't touch our business money just so you know! The portion of the detox book proceeds goes to charity and we only spend business money on business expenses like advertising etc, we do not pay ourselves a wage.  So needless to say lately we have been having to choose what we spend our money on very carefully. Meal prepping is very good at helping us out in this situation. One of my new go-to meals is this Easy Green Curry. 

The base ingredients are in the photograph below, you could eat this on it's own, or if you feel, add extra ingredients. I added a few little extras as you will see in the recipe below. If you eat just what's shown in the photograph it will make you 4-5 meals and the ingredients only cost $13.68 all up (the extras we added are stock-standard things that live in our pantry). With the few extras in we managed to make 6 meals, so that works out to just $2.28 per meal - YES PLEASE.

 

Thai green curry paste = $2.50
1kg Frozen stir fry vegies = $5.50
Coconut cream = 85c each
Enoki mushrooms = $3.98


Makes 6 servings
(per 1) Carbs 30.2g / Fat 35.5g / Protein 9.3g / Calories 479.1

all.jpg

Ingredients

  • 1 kg frozen stir fry vegetables
  • 1 jar of green curry paste (you will use half of this)
  • 2 cans coconut cream
  • Large handful of enoki mushrooms
  • 60g cashews
  • 1 tsp (heaped) cayenne pepper
  • 1 tsp (heaped) turmeric
  • 1 clove of garlic
  • 3/4 cup quinoa (rinsed under cool water)

Method

  1. Add quinoa and 1.5 cups of water to a saucepan and allow it to boil
  2. As the quinoa is cooking you will start cooking the curry in a separate large pot. In this pot place all other ingredients on a medium heat, stir these regularly at first and then allow it to simmer
  3. After the quinoa has boiled turn the water down to a low heat so they can simmer until they are cooked (they should look squishy and more clear than before - if you've never seen cooked quinoa, it usually only takes about 15-20 minutes)
  4. By the time the quinoa is finished your curry should also be nearly done, by this point the coconut cream should have thickened a little and it should all be a yellow-ish colour from the turmeric. 
  5. Remove them both from the heat and serve.

Food

Recipe: Twix Bites

This is my second attempt at making these guys and they finally turned out the way I wanted! I managed to eat one this morning, because I know that by tonight Beau will have probably stolen all of them haha. Such a good little treat.


Makes 12 servings
(per 1) Carbs 44g / Fat 18g / Protein 4g / Calories 337


Ingredients:

  • 1.5 cups macadamia nuts
  • 1/4 cup coconut nectar
  • 1 tsp vanilla bean paste
  • 1/2 cup tapioca flour (I guess any flour will do if you *must* but I find this one works best)
  • 20 pitted dates
  • 3 tbsp almond butter
  • 1 tbsp water
  • 1 block of dark chocolate (over 70%)

Method

  1. In a food processor, or blender if you're game take the macadamias and process them until they are ground up, then add the coconut nectar, vanilla bean paste and tapioca flour and process for a minute or so longer.
  2. Take an ice cube tray and scoop out the mix to fill up 3/4 of each tray segment, then pop this into the freezer for an hour.
  3. Next throw the dates in the food processor with the almond butter and water, this works best if you've already cut the dates in half. Process until smooth.
  4. Remove the bites from the freezer and fill up the rest of the tray segments (on top of the base) with the 'caramel' layer. Place back in the freezer for an hour.
  5. Melt some dark chocolate in a bowl whatever way works best for you. I like to heat a metal bowl over a pot on the stove and stir it around until it's melted.
  6. Once the chocolate is melted remove the bites from the freezer. To take them out of the tray it's easiest if you run a knife along the edges to separate them and then 'stab' them with a fork so that you can hold onto them without actually touching them with your hands.
  7. With the bite on the fork quickly dip each side into the melted chocolate and then place it onto a plate. Repeat for all the bites.
  8. Place them in the fridge overnight or for at least 4 hours. Best served very cold.

Food

Recipe: Vegan Cacao Caramel Pods

chocpods

So a few weeks ago we got a comment on the blog challenging us to go vegetarian for a week and share what we ate to give meal ideas to people, we accepted that challenge. This week we aren't eating any meat and yesterday I was doing all the meal prep for that. While I was prepping I decided I wanted to make a little 'treat' snack for the week as well and these happened...


Makes 12 servings
(per 1) Carbs 62g / Fat 7g / Protein 7g / Calories 313

all

Base Ingredients

  • 2 cups organic buckwheat flour
  • 2 cups pitted dates
  • 1 tbsp molasses
  • Water (you'll just eyeball this)
  • Coconut oil (for lining the pan/tray/mould)

Filling Ingredients

  • 2 cups coconut cream
  • 4 tbsp organic cacao powder (note: this will turn out to be a very bitter chocolate, if you don't like bitter, swap to unsweetened cocoa powder)
  • 2 tbsp coconut nectar

Caramel Topping Ingredients

  • Fresh medjool dates (about 6)
  • Water
  • 1 pinch himalayan salt

Method

  1. Chop the pitted dates up
  2. In a food processor (or blender if you're game) combine the chopped dates, molasses and buckwheat flour and begin to process them
  3. Add in a few drops of water at a time until the mix begins to stick together and becomes like a dough.
  4. For this step I used a square 'cupcake tray' lightly sprayed with coconut oil, but you can use any kind of shallow mould, you don't want it to be more than 1 inch deep. Press the base dough into the mould and form a 'shell'. The mix created enough for 12 very large pods for me.
  5. Pop the tray in the oven on about 200 degrees celsius and let them cook for 15-20 minutes until they are golden brown.
  6. While the base is cooking whisk together the coconut cream, cacao and coconut nectar in a bowl and then pop it into the fridge.
  7. Remove the base from the oven and let them cool.
  8. Once they are cool pour in the filling ingredients and then place them in the fridge to set for about 4 hours.
  9. To create the caramel sauce topping grab about 6 fresh medjool dates and pop them into the microwave for 45 seconds (this will make it easier to remove the pits)
  10. Squeeze the pits from the dates and put them into the food processor.
  11. Start to process the dates and add a little bit of water and the pinch of salt as you go. Add the water slowly because it won't take much for these to become a creamy consistency.
  12. Add on top of the 'pods' to serve.
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Food

Recipe: Strawberry Nut Cake

Screen Shot 2014-12-14 at 4.53.33 PM

A couple of weeks before Christmas my extended family all likes to get together for a big lunch to celebrate. One of my favourite things that we do together is instead of all buying each other gifts for Christmas we each put in about $20 or so and then collect all the money up and donate it to a charity. Today was that day and my family was in charge of bringing the desserts (I was so happy with that decision haha). My mum took along some normal christmas cakes but then also bought fruit platters and some healthy bars she makes and I decided to make a raw vegan cheesecake, but it ended up being a nutcake and it was a hit. This recipe is gluten free, dairy free, sugar free and totally vegan (but still tastes so good). There is a tiny bit left in the freezer so guess what I am going to eat while Beau is out at basketball...

Note: this recipe takes a bit of time to make, best to prepare it the day before you need it!


Makes 1 cake (approx. 12 slices)
(per slice) Carbs 68g / Fat 39g / Protein 11g / Calories 636

all

Ingredients

Topping:

  • 3 cups strawberries (I used a frozen packet and thawed them)
  • 1/4 cup water
  • 2 punnets fresh strawberries [for serving]
  • (optional) blueberries [for serving]
  • (optional) crushed cashews [for serving]

Filling:

  • 3.5 cups cashews (soaked in water for about half an hour before you decide to make this layer)
  • 3/4 cup coconut nectar
  • 1/2 cup lemon juice
  • 1/2 cup coconut oil
  • 1/3 cup shredded coconut
  • 1 tsp vanilla bean paste

Base:

  • 1.5 cups macadamia nuts
  • 1 cup pitted dates
  • 1 cup walnuts
  • 1/2 cup shredded coconut
  • 3 tbsp coconut sugar
  • 1/3 nutmeg

Method

  1. Lightly grease a springform pan with coconut oil
  2. Put all the 'base' ingredients in a food processor and process until they are crumbly
  3. Remove the base ingredients from the processor and press down into the bottom of the pan, it should form a thin base. Place in the freezer for 1 hour.
  4. Good idea to start soaking the cashews now until the base has been in the freezer for an hour and you start making the next section.
  5. Once the cashews have been soaking for half an hour, combine all the 'filling' ingredients in your food processor, but this time, leave the processor running until it is a very smooth consistency.
  6. Pour on top of the 'base' section in the springform pan and then place it back in the freezer overnight.
  7. The next day combine the thawed frozen strawberries and a small amount of water in the food processor until the mixture is runny.
  8. Pour this over the 'filling' layer in the pan and put back in the freezer just for about 15 minutes, until it is very cold but not completely frozen.
  9. Prepare the ingredients you wish to have as the decoration, I used strawberries and crushed almonds, blueberries would work great as well.
  10. Place the decorative fruits on top of the cake before the 'topping' layer has completely set.
  11. Return to the freezer until 15 minutes before it needs to be consumed.

Note: We had to make a 40 minute trip to where our lunch was today and the cake didn't like that one bit, it kept it's form and we had cold things around it to try and keep the temperature down, but the strawberry topping layer begins to melt once it's been out of the fridge for about 20 minutes or so. We popped it into a freezer as soon as we were at our destination and it was fine - but just a word of warning! Keep it frozen until about 10 minutes or so before serving for best results.

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Food

7 Tips for Healthy Eating on Holiday

fruit

So if you've caught my posts on Instagram you'll probably notice that Beau and I are in Thailand at the moment on a nice little getaway. If you're anything like me then you probably don't want a few weeks of holiday and relaxation to mess up all your hard work. I've put together a few tips to help you stay on track with your eating habits, because yes it's nice to enjoy some treats and it's fantastic to get to try different foods whilst you're on vacation - but if you overdo it you're probably not going to end up feeling too crash hot when you get back home anyway.

1) Stay hydrated! Keeping hydrated is going to help stop your body from sending a false 'hunger' signal to your brain, more often than you realise your sense of 'hunger' (or wanting to just snack on whatever you see) is actually your body trying to tell you that you need to drink some water.

2) Try to avoid sugary drinks These may seem like a treat if you don't have them very often, but sugary drinks are just empty calories. If it's hot where you are and water isn't quite refreshing enough try to have a soda water and pop some fruit into the bottle if you can.

3) Don't worry about leftovers One thing that seems to have been drummed into most of us since we were kids is to "finish your plate". Once you're satisfied (not stuffed full) stop eating. Just because someone serves you a huge meal at a restaurant or hotel does not mean you have to eat everything on the plate.

4) Don't let yourself get hungry Hunger leads to poor food choices, make sure you've got snacks so that you're not just eating 3 basic meals a day.

5) Snack wisely Try to find somewhere to buy yourself a bunch of unprocessed, simple food that you can snack on if you really need something to eat between meals (nuts/fruit/veggies always make good snacks to just grab and go). Beau and I walked down the markets and picked up a bunch of fruit for the equivalent of just a few Australian dollars.

6) Use good judgement Does the food look fresh? Do you have a decent idea of what ingredients are in it?

7) Limit starchy carbohydrates At the hotel we are staying in Phuket they provide breakfast every morning, and a lot of the options tend to include things like toast, croissants, rice & noodle dishes, and other highly processed carbohydrates. On top of that many of the restaurants and food stalls around load up their meals with rice or noodles, so keep an eye on the amount of carbohydrates that you are eating (that aren't fruit/veg) because you don't necessarily want too many of these, they will fill you up but the sense of fullness will not last very long at all.

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Food

Recipe: Peaches and Cream Smoothie

peachesncream

Photography by me, set styling by Kymberly Louise

Whilst Beau and I are busy packing and getting ready to head overseas tomorrow amongst still working and finishing off our books smoothies have become such a convenient snack option for us. This little number is a great option for the mornings.


Makes 1 serving
Carbs 26g / Fat 3g / Protein 5g / Calories 143

coeliacvegetarian

Ingredients

  • 1 large peach
  • 1 cup almond milk
  • 3 tbsp greek yoghurt
  • 1 tsp honey
  • (optional) 1 tsp coconut nectar [for extra sweetness]
  • 3-4 ice cubes

Method

  1. No real steps, just cut the peach up and throw it all into a blender!
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Food

Recipe: Raspberry + Banana Iceblocks

raspberryiceblocksmall

Photography by me, set styled by Kymberly Louise.

If you're located where I am (Brisbane, Australia), the weather has been pretty nasty lately. Temperatures have soared and so it means we can whip out the cool snacks! I love that these are so easy to make and they don't take very long to set.


Makes 4 iceblocks
(per 1) Carbs 28.6g / Fat 8.2g / Protein 15.8g / Calories 186

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Ingredients:

  • 60g chopped cashews
  • 2 bananas
  • 1 cup raspberries
  • 1 cup almond milk
  • 1 tsp coconut nectar
  • (choose one of either for step #3) 1 tbsp organic honey or coconut nectar

Method
1. Blend bananas, raspberries, almond milk and coconut nectar until the mix is very smooth.
2. Pour into ice-cream moulds and either put the lids on or insert a paddle pop stick into each one.
3. After the ice block is set you can remove it and dip the top in organic honey or coconut nectar
4. Coat the honey or nectar in the chopped cashews

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Food

Meal Prepping

mealprep

Why do Beau and I meal prep? To keep on track, to know exactly what we're eating and to have our food already prepared because we are so busy! Pre-preparing your meals is going to make sticking to your food goals so much easier for you, and it works out relatively cheap too. We find that when we prep our meals we waste less food and we eat out less. It results in us saving money and then because we're eating healthy we feel good. This is about a weeks worth of food for us and it cost $132 (which works out to us spending $9.42 each per DAY for our food - so cheap!!) and a couple of hours of effort. (It took half an hour to cut up the fruit and veggies as well as puree the mango. Then about an hour and a half to cook all the food).

What do we have this week?

Left to right, top to bottom:

Chia seed pudding x 4 (base pudding recipe here)

Kiwi fruit x 4

Mango puree (to eat with chia seed puddings)

Blueberries x 2

Protein muffins x 4 (recipe here)

Paprika & chilli chicken with vegetables x 6

Chicken, chickpeas and vegetables x 4

Bananas x 1 million

Mince and lettuce leaves (we eat this as 'tacos' with avocado and tomato)

Watermelon (prepared to go into smoothies)

Cut up pears x 4

Cut up carrots x 4

If you're like us and you find that by the end of the day you want to just grab something easy and convenient because you've finished work late and you're tired, try prepping your meals like this. It's going to make your weight loss or fitness journey much easier.

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Food

Recipe: Blueberry Breakfast Crumble

blueberry bake

Photograph by me, set styled by Kymberly Louise.

I don't know about anyone else but I am pretty obsessed with blueberries, to the point that every time I go to the supermarket I check the price of them and as soon as it's decent I grab a bunch of containers. This breakfast is a crunchy combination of blueberries and baked oatmeal. You can eat it plain, with yoghurt or add a dash of almond milk like I tend to do.


Makes 2 servings
(per 1) 289kcal / 6.1 P / 45.2 C / 9.7F

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*As per usual the type of oats you use will determine whether this is GF or not*


Ingredients

  • 1 cup oats

  • 1 cup blueberries

  • 1 tbsp coconut nectar

  • 1/2 tsp vanilla bean paste

  • 3 tbsp almond milk

  • 1 tbsp coconut oil

Method

  1. Preheat oven to 200C

  2. Combine all ingredients in a bowl and then transfer to 2 ramekins

  3. Bake until the oats are a golden brown and look 'crunchy' (takes about 25-30 mins in my gas oven)

  4. Remove from oven and add extra fruit or yoghurt, nut milk etc before serving.

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Food

Recipe: Vegan Raspberry Protein Muffins

veganraspberryprotein

Food styling by Kymberly Louise, photographed by me.

These protein muffins are so tasty, they can't even seem to last a full 24 hours in my house when Beau is around. They happen to be super convenient for breakfast because you can just grab one of these and a piece of fruit and go.

The protein I use is completely vegan and is a pea protein isolate from Evolve, I picked mine up from ASN Brisbane. Normally I find a lot of protein powders don't bake well, they seem to have a strange chemical reaction to heat, but this one works just perfectly and the muffins have a nice, soft texture. If you're looking to buy the protein this is what it looks like:

evolve

Makes 4 muffins
(per 1) Carbs 44.5g / Fat 15.8g / Protein 24.4g / Calories 400

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Ingredients

  • 1 cup raspberries (fresh or frozen)
  • 1 cup buckwheat flour
  • 1 cup vegan protein powder
  • 2 tsp vanilla bean paste
  • 6g stevia
  • 1 tsp baking powder
  • 1/4 cup coconut sugar
  • 1 tbsp xanthan gum
  • 1 tbsp apple cider vinegar
  • 1 cup almond milk
  • 3 tbsp coconut oil

Method

  1. Preheat oven to 190C
  2. I like to put my muffin wrappers in a deep-sided tray (because after I put the mix in the wrappers I pour a little bit of water into the tray to help stop the muffins from drying out)
  3. In one bowl combine the almond milk, coconut oil, apple cider vinegar, stevia and vanilla bean paste and stir them together, then let it sit for about 5 minutes.
  4. In a second bowl place all the other ingredients EXCEPT for the raspberries and combine them together.
  5. Stir the milk/oil mix and then pour it into the bowl with the dry ingredient, stir together until the mixture is even.
  6. Fold in raspberries
  7. Spoon into the muffin wrappers
  8. Cook for about 40 minutes
  9. Remove from the oven and allow to cool for 10 minutes or so before eating.
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Food

Recipe: Chilli Chocolate Oats

chillichocoats

Sometimes regular breakfasts can be boring and just don't cut it (especially on days off), and once in a while it's good to have something that seems like a treat. This sort of a combo really spices up a regular breakfast... the pun was most definitely intended. Some people may find it surprising that majority of the calories in this meal come from the oats, not the chocolate or milk! The ingredients that I've incorporated are vegan-friendly and lower in calories than their 'usual' alternatives, if you happen to replace them (e.g. unsweetened baking chocolate with regular chocolate chips and almond milk with regular cows milk) the calorie count will be much, much higher.


Makes 1 serving
Carbs 32.7g / Fat 22.2g / Protein 10.4g / Calories 320

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Ingredients

  • 1/4 cup oats
  • 3/4 cup unsweetened almond milk (or nut milk or choice)
  • Pinch of chilli powder
  • 1/2 a handful (roughly 20-25) unsweetened baking chocolate chips
  • 2 tbsp unsweetened cocoa or cacao powder

Method

  1. In a saucepan on low heat combine oats, almond milk, cocoa and chilli powder until the oats reach your desired consistency
  2. Add the chocolate chips to the mix and stir for an extra 30 seconds or until they begin to melt
  3. Remove from the saucepan and serve
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Food

Recipe: Chewy No-Bake Date Bar

nobakedate

These no-bake date bars are such a convenient little snack! We made some the other weekend (and by 'we' I mean I made them and Beau stood around laughing at the food processor turning the ingredients into a giant ball). If you cut these up and then wrap them individually they're super simple to take to work or wherever you need to be throughout the day. The good fats in the cashews will help keep you feeling full so you can make it to your next meal without grabbing something that you shouldn't be eating!


Makes 8 bars
(per 1) Carbs 51.9g / Fat 1.2g / Protein 2g / Calories 205 

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Ingredients

  • 500g dates (pitted!)
  • 10g cashews
  • 2 tbsp coconut nectar
  • 1 tbsp chia seeds
  • 2 tbsp cocoa

Method

1. Place dates and chia seeds into a food processor and process on a slow speed until they have broken down
2. Add in cashews
3. After the cashews have broken apart add in the cocoa and then the coconut nectar
4. Once the coconut nectar has been added the mixture may form into a big ball. If it does, stop the machine, break it up, and then process again for a little bit longer.
5. Line a shallow container with baking paper and scoop the mixture in
6. Chill in the fridge for a few hours and then cut into slices!

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