The past few days have been hectic to say the least. Packing and getting ready for our trip and valentine's day of course, btw HAPPY VALENTINE'S DAY, hope you all had a splendid day. But back to the trip i honestly cannot bloody wait. On that note I had to share this photo (not mine). Hamelin bay, I'll see you soon!!! 📸 @emilyteresaward
Left overs makes the best lunches. The convenience helps you not reach for fast food or store bought crap full of saturated fat, processed meat and cheese and a leaf of lettuce. Pre packing your homemade lunch keeps you ahead and less likely to fail your daily eating goals and further more your weightloss goals. Last night's dinner was chickpea fritters, homade potato wedges and salad. Give these fritters a go. They are easy, low calorie, can be frozen for convenience, completely plant based and full of all the nutrients your body needs and loves. Today I mixed up my leftover fritters with a salad, wrap and hummus. Filling, cheap and delish😋
1 can of chickpeas, drained
1/2 cup water
1 garlic clove, minced
1 teaspoon cumin
1/2 teaspoon cayenne pepper
1/4 teaspoon paprika
1/2 teaspoon salt
1/4 cup chopped red onion
3/4 cup chopped red pepper
3/4 cup corn
2 tablespoons chopped coriander
1/2 cup bread crumbs
Combine all dry ingredients together in a bowl.
Blend the chickpeas, water and garlic until it turns to a smooth consistency. Fold the blended ingredients into the dry mix until combined, add the vegetables, herbs, bread crumbs and oil. Mix until everything is well combined and a dough like mixture is formed. If it is too wet add more bread crumbs, too dry add more water.
With your hands roll 6 patties, heat up a fry pan with minimal oil and cook each side on medium heat for 4 - 5 minutes. The patties should be golden brown when ready. Enjoy! #nutrition#wholefoods#plantbased
Less then a week and I get to travel with my other half in our decked out van along the south coast of Western Australia. We travelled Australia for 4 years and still can't get enough ✌ #bikinilife#weaternaustralia#travel
Carbohydrates. When people try to lose weight the first thing they usually try is a fad diet. Number one speaking the old "low carb, high protein diet". If you guys have followed me for a while you know how much I go on about consuming a high protein diet through animal products has some serious long-term health risks associated with it. So, try a plant based one instead! But I want to focus on the carbohydrate part, there are a lot of different types of carbohydrates. But I just want to touch base on simple and complex carbs. Simple carbs are absorbed quickly and gives you a spike in blood sugar levels (table sugar, brown sugar, soft drink, concentrated fruit drinks, white rice, white bread, etc.) Think of simple as refined, that man has stripped all the goodness mother nature created for us. Complex carbs on the other hand is referred to as dietary starch, they are rich in fibre, satisfying (filling) and health promoting. Complex carbs are found in WHOLE PLANT FOODS and are high in vitamins and minerals. Foods such as green vegetables, whole grains, starchy vegetables (potatoes, corn, etc), beans and vegetables. Think of complex carbs as unrefined plant foods still in their WHOLE form. Why am I sharing this? Because if you want to lose weight EAT MORE OF THESE COMPLEX CARBOHYDRATES, most plant-based foods are so low in calories but filling and nutrient dense it's a win all round and if they are a little higher in calorie density they are extremely filling like whole grain bread. If I'm trying to lose weight I eat more complex carbohydrates but limit the amount of bread and pasta (starchy carbohydrates). I try to have 1 serving of starchy carbs a day, whether that is a wrap, toast, sandwich or pasta for dinner. If your trying to lose weight reduce animal fat in your diet (meat and dairy products). I'll post some weight loss types on fat soon. Break the negative stigma of carbohydrates and start eating proper food, this is one of the reasons why we are part of an obesity epidemic and developing lifestyle diseases because we are living extremely unhealthy lifestyles and told its healthy! Also, How good does this (plate of carbs) rye, avo and mushroom toast look!
So when I ran a little poll on my story the other week I wanted to know what you guys enjoy reading. Whether it's health benefits (my fav) or weight loss tips which we are all guilty of googling once in our life. I got a pretty even response and thanks everyone for having a little vote 😘 so I blabber on about health benefits constantly but weight loss I have backed off on since I started to reach my own goals so I want to start sharing some tips that helped me and also sharing some questions people have been asking me that you also might find interesting. But first weight loss, it's so simple in theory, eat a good diet, exercise regularly and be consistent. If it was that easy in reality we wouldn't have an obesity epidemic right now. So I believe the biggest draw back is thinking to yourself your on a diet (errmagahd) it's not a diet, stay clear of any food product or weight loss product that has the word diet on it, they are making money off people desperately trying to lose weight, also no sugary drinks. NONE! drinking your calories will make it hard for you to lose weight and last is your diet. I finish with diet because it's the biggest and badest baby to a lean mean fighting machine body. You have heard it before but "you can't out run a bad diet". So focus on your diet before you start killing yourself at the gym. BASICS, portion sizes and what foods, Whole foods, if you don't want to embrace a whole foods, plant based diet that's OK but you do need to eat well, whole foods (foods that are not refined, in their whole form) have so much fibre (filling) and super low in calories, so for women the minimum calorie intake is 1200 calories per day (this is an example please don't go this low) on a whole foods diet it's hard to reach that target, but your not starving yourself, you body is nourished, full, and you feel light and the weight will fall off especially if you fasten the process with incorporating a little exercise. If you continue to eat processed foods and starchy carbs you will get no where. I'll post more every day till I can literally give no more advice. But lastly don't give up! #weightloss#buzzfeast#reachyourbodygoals#nutrition
As promised here are the banana cashew brekky bars I shared on my story. These bars are the perfect replacement for store bought muesli bars and if your rushing in the morning they are great for on the go. The secret to losing weight or eating healthy all week and not crashing in the arvo or towards the end of the week is prepping so you don't fail. By having snacks and simple meals ready to go your not unmotivated to cook a healthy feast and go for the store bought sausage roll because you have prepped and that good food is ready to be eaten in the fridge. Healthy food isn't dead food that last 12 months so you have to put a bit of time and effort in (not much) to achieve a good week of healthy eating. So to start you on the right track make these brekky bars and you will reach for these over the chocolate and chips everytime! Those muffin tops will thank you for it 😉😉. Banana cashew brekky bars
2 cups of rolled oats
1/2 cup desiccated coconut
1/2 cup cashews, chopped finely
1/2 tsp salt
1/2 cup cashew butter (make your own, blend cashews until they are ground and either add a litter water or coconut oil until it become a butter like consistency. . Easy)
1 tbsp pure maple syrup
1 ripe banana, mashed
1 tbsp coconut oil
Cashews to garnish
Mix together the rolled oats, desiccated coconut, chopped cashews and sea salt.
Over a low medium heat, gently melt the cashew butter, coconut oil and pure maple syrup until mixed well. Stir through mashed banana.
Remove from heat when it starts to bubble and add to dry ingredients.
Mix until wet and dry ingredients are well combined
Transfer mixture to a lined baking dish. Press into dish and smooth top.
Refrigerate for at least 4 hours.
When set, remove from the baking dish and cut into bars. Garnish with whole cashews and don't eat them all at once! #nutrition#recipe#dairyfree
Such a great weekend enjoying the fringe festival at the sunset veranda. Bike ride to the bar in your bathers, watch the sunset, listen to live music, sink an icy cider, watch a hypnotist show and realise how lucky we are to live in such a beautiful place. If you haven't checked out Scarborough's pop up bar, do yourself a favour and go 💦👙 #anotherdayinwa#perthtodo#fringefestival#perthfringefestival
Today being a Friday I was going to share a recipe but I got a message from a lady this week that pulled heart strings and i wanted to share just incase others experienced the same feelings. Achieving your goals is hard, if it was easy pinterest wouldnt have such a strong motivational quote page. It's hard because you have to change a habit that's been with you for a long time, find motivation but most importantly believe in yourself (cheesy af but so accurate 👌). This lady believed she couldn't make the changes she wanted because she wasn't good enough. Self doubt is a bitch, to a degree it's good to have because it brings most of us back down to earth but too much can bring you down. Being scared of failure is normal but if you don't fail, how will you learn to get back up and do something better? We believe if we fail everyone will judge, but friends and family will support you to get back up and everyone else is too focused on there own lives to honestly care what your every move is (at least as much as you think). If they do know your every move be proud that they have such an interest in you, whether it's good or bad because your obviously doing something right. I have come across some of these people and I have found they are the most insecure of them all and insecurities lead to jealously so remember that those people's opinions don't matter. So out of all of this the only person that stops you, is you! No matter what your goal in life is just have a crack, and if you fail that's totally fine because you will be so proud of yourself anyway that you got out of your comfort zone and had a go. What if you succeed? YOU BEAUTY, how exciting to think where or what you will be in a years time. As you start making little changes your already achieving little goals and every time you do this your self doubt slowly calms down, you are proving to yourself you are good enough and eventually will believe in yourself. Remember, you good, you popping 😉 #getemgirl 💪#selfdoubt#motivation
👐👐 I love this, it proves the myth we are guilty of believing that meat is our only main source of protein. It's a dangerous myth because people trying to nail there diets and get there body to perform the best it ever has are actually making there body work twice as hard to break down the protein casein and a high consumption of meat increases your risk of cancer (promotes growth), increases your risk of heart disease (due to a high consumption of saturated fat), promotes autoimmune diseases and effects bone, kidney, eye and brain health. They are all scientifically proven, not just once. Some facts were discovered in 1999, so you won't see them in our main stream media anytime soon because of the devastating effect it would have on agriculture, and as unpleasant as this sounds sick people make companies a lot of money. There is too much money in sick people, how wrong is that sentence. I'm not trying to persuade anyone to go vegan or vegetarian (why would you stop eating meat but not dairy, dairy has just as many health risks!). I'm not either I focus on a plant based, whole food diet, I eat meat once a week and I have a little dairy here and there, the guide is what you do majority of the time will win, you run 5 days a week your gona get pretty fit over a period of time, you run twice a week, your not really going to get anywhere fast and it's the same with your diet. There is so much evidence encouraging this change, but don't just believe me do your own research because it's your health and yes we have doctors and people who we believe will look after us but your responsible for your own health and I think alot of us forget that. Nutrition is a fairly new science compared to medical and anatomy but the facts are there and although changing your diet sounds hard imagine living with cardiovascular disease, type 2 diabetes, arthritis, cancer (anywhere in the body), etc. A diet rich in whole foods and plant based foods protects your body, I don't have enough charecters left to explain how but it does and it gives our body's the ability to heal itself over any medication. Your health is YOUR responsibility and it's more then just how you look in jeans👖🍇🍈
Chai puddings most days for breaky. Dairy free and the beauty of these puddings is you can change the flavour and toppings everyday so you never get sick of them. If a fruit is going mushy then puree it and add it in with the milk and Chai seeds and maybe a little maple or honey. Quick, easy, low calorie so great for the waist line or anyone thinking of losing a few kg and they have a lot of health benefits so lots of wins 😆😆 Post below how you do your chai puddings ⬇⬇ #chaipudding#huffposttaste#buzzfeast
Sunday has finally come after an awesome long weekend and I felt like something junky and mexican but with a good old healthy twist.
Sweet Potato Nachos 🍠 it's a dish that's not difficult and most of the ingredients are in your cupboard anyway.
The sweet potato is the hero of this dish and is an potassium rich food thats way way way higher then bananas. Greens, beans and sweet potatoes are the healthiest common whole-food source. So why is potassium worth talking about? Well it's bloody amazing because every cell in our body requires potassium to function and primary sources are from plants through our diet. In our day and age less then 2% meet recommended levels of potassium everyday. Potassium can reduce your risk of stroke and heart disease at a very low amount. Imagine how low your risks would be if you doubled or tripled your intake of plant based foods!
Sweet Potato Nachos
1 x sweet potato, cut into wedges
2 x tbsps extra Virgin olive oil
1 x onion, diced
2 x cloves garlic, crushed
1/2 jalapeño chilli, finely chopped
1 x tsp ground coriander or fresh
2 x tsp smoked paprika
1 x tsp ground cumin
1 x 400g tin beans (I used black beans) drained and rinsed
1 x red capsicum, diced
1/2 x 400g diced tomatoes
1/2 x 140g tomato paste
Juice of half a lime
1 handful of coriander leaves
Lime wedges to serve
Sea salt and ground black pepper
Preheat oven to 180°C. Spead the sweet potato wedges on baking tray with half of the garlic and drizzle with 1 tbsp of olive oil. Bake for 40 - 45 minutes until browned and tender.
Meanwhile heat a frying pan over medium heat, add remaining oil and fry onion for 2 minutes. Add the garlic and chilli and cook for 1 minute. Add paprika, ground coriander and ground cumin and stir through for 30 seconds, then add the beans, capsicum, diced tomatoes and tomato paste and stir well. Reduce the heat to low and stir until vegetables are cooked and the beans are heated through.
While the bean mixture is cooking prepare the avocado by mashing it with some lime and salt and pepper.
Spoon the bean mixture into bowls and top with avocado and coriander. Serve with a wedge of lime and use the sweet potato chips to dip in!
As promised here is a Raw Salted Date Caramel Slice. A no bake slice full of healthy fats and natural sugars, nothing refined and there are no ingredients you havent heard of. This slice beats anything out of a packet and is completely dairy free. Remember this slice is amazingly healthy but healthy doesn't mean low calorie... We all hear about how healthy nuts are, they are amazing but you should only have a small handful a day because they are so calorie dense. This slice is the same, it will nourish your body but have SMALL PORTIONS, you can still gain weight from healthy foods. Healthy isn't skinny, so healthy foods can be calorie dense.
Raw Salted Date Caramel Slice.
2/3 cup almond meal
2/3 cup desiccated coconut
5 medjool dates, pitted
60g raw almonds
Pinch of sea salt
1/3 cup coconut oil, melted
1 1/2 cups raw cashews
1 cup boiling water
300g medjool dates, pitted
1 Tbsp maple syrup (try to use real maple not maple flavoured syrup!)
75g coconut oil, melted
1 tsp pure vanilla extract
Pinch of sea salt
1/3 raw cacao powder
1/2 coconut oil, melted
1 Tbsp maple syrup
1/2 tsp pure vanilla extract
Line a 20 cm x 20cm cake tin with baking paper.
For the filling, place the cashews in a bowl and cover with boiling water. Set aside to soak while you prepare the base
For the base place all the ingredients except for the coconut oil into a blender or food processor and blend until it reaches a sandy consistency. Remove from the blender and add the coconut oil. Then using your hands or a spoon combine the mixture and press into your tin firmly making sure there are no gaps. Place in the freezer. Drain the cashews and place in a saucepan with the boiling water and dates. Bring to the boil and reduce the heat and simmer until the water has evaporated and the dates are soft. Transfer the mixture into a clean blender, add the other filling ingredients and blend until smooth and creamy. Allow the filling mixture to cool before spreading it onto the base then return to freezer. For the topping combine all the ingredients and mix well. Allow to cool and thicken for 10 minutes and then pour over the filling and let set in freezer. Enjoy #nutrition