healthy

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

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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

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: 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: Double Chocolate Smoothie Bowl

double-choc smoothie bowl

Yesterday I got weighed and measured at personal training and it turns out that in the last month I have lost nearly 5% of my body fat in 4 weeks (I weigh only a little less too, so I've obviously gotten some muscle, woohoo). Normally I'd like to have a cheat meal that night to celebrate but I am trying to stop doing that (psychologically I use food as a reward and I'm still learning to wean myself off that habit), so I decided that I would make myself a bit of a sweet treat for breakfast, nowhere near as bad for me as the burritos I wanted to have last night. This isn't something I would eat on a regular basis just because it is SO sweet and SO rich, but it was nice to enjoy something a bit different on a lazy Saturday morning.

Makes 1 serving
Carbs 96.9g /Fat 13.8g / Protein 13.5g / Calories 459

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Smoothie Bowl Ingredients

  • 2 bananas
  • 6 ice cubes
  • 4 tsp unsweetened cocoa (or cacao)

Chocolate Sauce Ingredients

  • 3 tsp unsweetened cocoa (or cacao)
  • 1 tsp melted coconut oil
  • 2 tsp coconut nectar

Toppings

  • Strawberries
  • 1 tbsp chia seeds
  • You could use other fruits as well!

Method

1. Cut up bananas and place in a blender with ice cubes and cocoa, blend until very smooth
2. Pour into a bowl
3. To make the chocolate sauce stir together the cocoa, coconut oil and coconut nectar, drizzle over the top of the smoothie
4. Cut up strawberries and place on top along with a spoonful of chia seeds

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Food

Recipe: Salted Caramel & Pistachio Nana Icecream

SCPnana

The other day I left work early because I wasn't feeling too well, and my boss told me to eat some icecream and get some rest haha. So this is what I whipped up.


Makes 1 (large!) serving
Carbs 203.3g / Fat 12.3g / Protein 10.8g / Calories 883

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Ingredients

  • 2 bananas (frozen without the skins on)
  • 1/2 cup of pitted dates
  • 1/2 a handful of pistachios
  • 1/2 tsp vanilla essence
  • 1 tbsp coconut nectar (or organic dark agave syrup if you must)
  • 3-4 cubes of ice

Method

1. Cut the bananas, dates and pistachios into smaller pieces
2. Place bananas, vanilla essence, coconut nectar, ice and pitted dates into a blender or food processor
3. Pulse until it is a creamy consistency
4. Serve and add the pistachios on top

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Food

Recipe: Choc+Vanilla Protein Bites

Screen Shot 2014-09-24 at 6.26.50 PM

These are great for a little after-training snack, the protein will help to keep you full until your next meal!


Makes: 10 balls (would recommend only 2-3 per serve
(per ball) Carbs 19.1g / Fat 3.5g / Protein 4.9g / Calories 124
NOTE - macro calculations will vary on size of ball you roll.

vegetariancoeliaclactose

Ingredients

  • 1 cup rolled oats
  • 1 cup pitted dates
  • 3 tbsp almond butter
  • 1.5 tsp vanilla essence
  • 2 tbsp organic honey
  • 1/4 cup vegan protein powder (it's the kind that's made from nuts rather than whey!)
  • 1/4 cup cacao powder (or unsweetened cocoa)

Method

1. Pop the oats in a blender and pulse until they're powder-like
2. Throw everything else in and blend
3. Remove it all from the blender and roll into individual balls
4. Pop them into the fridge for storage.

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Food

Recipe: Skinny Chocolate Mousse

mousse2

The thing I love about single-serve desserts is that there's no leftovers! No sneaky trips to the fridge to just "have a little more", and even better, this lil baby is pretty much guilt free and is totally vegan! Normally chocolate mousse is filled with dark chocolate, eggs and thickened cream… none of that in this one.


Makes 2 servings
(per 1) Carbs 35.6g / Fat 12.9g / Protein 4.7g / Calories 257.5

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Ingredients

  • 1 medium, ripe avocado
  • 1/3 cup cacao powder (or unsweetened cocoa if you dislike cacao)
  • 1 tsp vanilla extract
  • 1/4 cup almond milk
  • 1/4 cup coconut nectar syrup (you can find this in health food shops usually)

Method

1. Place all the ingredients in a bowl and blend (handheld electric egg beater works perfectly) them together until the mixture is of a very smooth consistency
2. Spoon into serving glass and refrigerate for about an hour before serving

* Some toppings you could throw on are coconut flakes, strawberries, cherries, or some crushed pistachios.

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Food

Recipe: Pink Chia Breakfast Smoothie

Pink Chia Breakfast Smoothie

Such a quick and simple option for breakfast!


Makes 1 serving
Carbs 31g / Fat 5g / Protein 3g / Calories 184

vegetariancoeliaclactose

Ingredients

  • 1 tsp chia seeds
  • 1/2 punnet of strawberries
  • 1 banana
  • 1 cup almond milk
  • 1 tsp organic honey
  • 1/2 tsp desiccated coconut

Method

1. Cut up the banana and strawberries and freeze them overnight (I just keep a bunch already frozen)
2. In the morning throw all the ingredients (except coconut) in a blender and blend
3. Serve in a glass and put coconut on top

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Food

Recipe: Not Pad Thai

notpadthai

I am basically surrounded by Thai restaurants in my suburb, it's cruel. I decided to try out a healthier option compared to Thai takeaway but with similar flavours, I am in love. Because I wasn't thinking about what I was doing too well I accidentally made enough for 6 small meals (I was aiming for 4 so I could eat one for lunch at the time and then take the next few to work for lunch). So I've just halved the amounts which I used - hopefully it yields enough for 2 large servings or 3 smaller servings.


Makes 2-3 servings
(per serve - calculated at 2x) Carbs 60.2g / Fat 27.6g / Protein 47.8g / Calories 669.5

ceoliaclactose

Ingredients

  • 1 zucchini
  • 2 carrots
  • 100g gluten free rice noodles (best to use brown rice noodles if you can find them)***
  • 1 handful of cashews
  • 300g chicken
  • 2 handfuls of bean sprouts
  • 1/2 tsp coconut oil (for pan)
  • Coriander (for serving)
  • Lime wedges (for serving)

***PS it's even better for you if you leave these bad boys out, but I like the texture, so that's why I just used a few.

Sauce Ingredients

  • 2 tsp almond butter
  • 1.5 tsp gluten free soy sauce
  • Juice of 1/2 a lime
  • 3 tsp water
  • 1/2 tsp ginger
  • 1/2 tsp cayenne pepper (or more if you like your food very spicy)
  • 1/2 tsp sesame oil
  • (Optional) Fresh chilli, thinly sliced

Method

1. Prepare the sauce by combining almond butter, soy sauce, lime juice, water, ginger, cayenne pepper and sesame oil in a large bowl and stir it all together until the almond butter has broken down.
2. Add in the chicken and mix it around until all the chicken receives some coating, leave this to sit in the bowl while you are preparing the rice noodles, zucchini and carrots
3. Place rice noodles in a bowl with boiling water and leave them to sit and cook on their own
4. Using julienne peeler (or just a normal vegetable peeler) slice the zucchini and carrots into long thin noodle-like strips
5. Place the chicken (and sauce) into a pan over medium heat, also toss in a handful of cashews
6. When the chicken is almost done take another pan and add in the 1/2 tsp of coconut oil to coat the bottom, then throw in the bean sprouts, carrots, zucchini and rice noodles. Mix these all together while they are cooking, they only need to cook for 3 minutes or so.
7. In a large bowl combined the contents from both pans and toss them together
8. (Optional) When serving add coriander and lime wedges

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Food

Where To Begin?

Screen Shot 2014-09-18 at 6.19.23 PM

Something that I've been asked a fair few times on my Instagram page is how to get started with a healthier lifestyle. For me, deciding to actually clean up my diet and live a more healthy lifestyle happened in a split second. If you're like me and that happens to you, run with that momentum!!! Seriously, just embrace it and do not look back! However I do understand that not everyone will have this miraculous moment early on in their journeys, and some may not get it at all, which will require just a little more effort in making the transition, taking it as a step by step process.

First off, do not expect to become some sort of god or goddess overnight, and don't have unrealistic expectations for what you can achieve. Perfection does not exist, and once you accept this the whole thing becomes a lot easier. If you are trying to get lean or lose weight or gain muscle etc, it is important that you do have relevant goals though, and that you actually write them down or print them out… just have them somewhere that is physically available for viewing, i.e. a note on your fridge or written on the front of a book you have to use a lot. For myself, I don't know what I can transform my body into, because it's already changed more than I expected it to - so an inspirational photo won't help me because I will just end up comparing myself to it and I don't believe that's a mentally-healthy way to approach things, and I don't want to motivate myself by looking at old photos as a 'warning' to not slip off track because these changes have been for the positive. So I have a note for myself which says, "EAT METICULOUS. TRAIN RIDICULOUS" to remind me of what I want to focus on. If you are just beginning, it's fantastic to set a date for your goals too, this makes them measurable, e.g. "I will lose 3% body fat in a month". If you just want to live healthier and aren't too fussed on any particular physical goal, just find a way to remind yourself to eat healthy when you first begin.

Now lets talk about your mindset. If you worked really hard at your job, managed to climb your way up to the top and start making a huge amount of money and bought yourself a new Lamborghini, are you going to just put sub-par fuel in that thing, or are you going to actually treat it well and only put the high quality stuff in… pretty easy answer, right? I find it helps to think about food in this sort of way, it's literally a fuel for your body to run, that does NOT mean it has to be boring though, there are so many delicious things you can make, you just have to do some trial and error. The human body is absolutely incredible, so it deserves to be looked after. Having a variety of high quality macro and micronutrients in your diet is going to help you reach your physical best, make your skin great, increase cognitive function and elevate and even out your mood. Snacking on a bag of Doritos in the afternoon and grabbing some takeout for dinner on your way home from work is probably not going to do all that for you. When you are going to eat something take a step back and think, "How is this helping my body at a chemical level?" it will help you re-evaluate what you are about to eat. For example, blueberries: very high in antioxidants and contain vitamins A, B, C, E and zinc, just to mention a few. Lentils: high in protein, contain soluble fibre which will lower cholesterol levels and are also packed full of complex carbohydrates which will help increase your energy levels (it definitely does not have to be that specific).

Ready to make the change?

1. Clean all the rubbish food out of your cupboards and fridge, it's time for a fresh start… pun not intended haha.

2. Figure out your goals and write them down, draw them, collage them or pay a goddamn artist to paint a mural for you, just get it visible in your day-to-day life. Start to supplement in healthy foods which you enjoy, and try new things, you'll never know if you like it until you try it.

3. Commit to making the change to healthy eating, you can have 2 "bad meals" per week, or 1 for quicker results (going overboard in your cheat meal is not going to help you, I usually like to just get a nice veggie burger or sushi for mine, but I am trying to be pretty strict with my food nowadays).

4. Meal prep is key. Eating every couple of hours will help you too. A general amount of meals during a day for me is breakfast > snack > lunch > snack > dinner. Write down a list of meals and snacks that you will eat during the week. I like to cook up a batch of foods and I've learnt not to get bored of them. I will eat the same lunch 3 days in a row, and and the same dinner 3 days in a row, then switch it up.

5. While you're at it, plan your workouts. If you have never really exercised consistently before, commit to doing at least 4 half hour workouts a week, you can always build it up from there, and remember resistance is just as important, if not more important, than cardio.

6. Go shopping and only purchase what is on your list, try to mainly stick to the refrigerated and fresh produce sections. By minimising the amount of time you have to spend in the general aisles you're going to reduce temptations to put naughty things in your shopping trolley!

7. Don't torture yourself if you slip up, just tell yourself you'll do better, relax, and get back to your original plan.

8. Drink lots of water!!! 1L per 30kg of body weight is the recommended amount, more if you exercise, and more if you live in a warmer climate. This will be pretty difficult to adapt to at first, it makes it easier if you tell yourself how many millilitres (or bottles) you need to have had by certain times of the day. Personally I find myself drinking around 4L on a regular day now because the weather is heating up, I could probably rave on about the benefits for a week if someone let me.

 

I'm interested to know how other people found their motivation, did it happen in a split second or did you have to have patience and make small changes?

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Food

Recipe: Chocolate & Peanut Butter Oats

chocoats

Dessert for breakfast? Why not. And nope, this is not as unhealthy as the name suggests. I find plain oats to be so boring, so here is a combination I decided to make. These are overnight oats too! So you can just grab them from the fridge in the morning.


Makes 2 servings
(per 1) Carbs 38.3g / Fat 8.5g / Protein 8.4g / Calories 241.8
NOTE: This is calculated without including milk.

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Ingredients

  • 1 cup of oats
  • 1 cup of boiling water
  • 2 tbsp cocoa powder (or cacao or carob)
  • 1/2 a ripe banana
  • 1 tbsp peanut butter
  • 1 pinch of desiccated coconut
  • (optional) Nut-milk to serve

Method

  1. In a container which can be sealed air tight place the 1 cup and oats, 2 tbsp of cocoa and stir in 1 cup of boiling water
  2. Add in 1/2 a banana (which has been cut up into small pieces)
  3. Stir all these ingredients together until there is an even consistency
  4. Seal container and place it in the fridge overnight
  5. Remove container in the morning and serve with a pinch of desiccated coconut and 1 tbsp of peanut butter (go easy on these because desiccated coconut is surprisingly high in saturated fat, and peanut butter is a very calorie-dense food - 100+ calories for 1 spoonful).
  6. If you want, you could add something like an almond milk or hazelnut milk to eat it with.
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Food

Recipe: Lime, Salmon & Avocado 'Wraps'

salmonlemonwrap

Today I had a silly craving for fresh salmon and avocado sushi, but I had already had my cheat meal the day before and so didn't want the additives that are usually in sushi. On my grocery shop I picked up sliced smoked Atlantic salmon and rocket, two things which I don't usually have in my fridge and decided to whip this up.


Makes 1 serving
Carbs 14g / Fat 22g / Protein 21g / Calories 354

ceoliaclactose

Ingredients

  • 4 pieces of sliced smoked Atlantic salmon
  • 1/2 an avocado
  • Rocket
  • Baby spinach
  • 1/2 a lime

Method

  1. Lay down a piece of the Atlantic salmon
  2. Place the washed rocket and baby spinach on the salmon
  3. Add the avocado on top
  4. Wrap the slice of Atlantic salmon around the avocado, spinach and rocket
  5. The salmon piece might not be big enough, so take another piece and wrap it around in the other direction
  6. Squeeze lime over the top!
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