How to Perfect Winter Roasted Vegetables

Roasted vegetables are the perfect healthy accompaniment to any lunch/dinner meal.

Whether I’m focusing on leaning down a little bit or just trying to incorporate enough veggie servings into my day, I will regularly prepare a meal of roasted veg + protein side.

Having said that, the only way I can maintain focus on a healthy diet is to make the food I’m eating actually taste good.

So, I’ve developed the perfect recipe for whipping up delicious roasted vegetables quickly.

This blend of spices has the aroma and flavours of a hearty, warming winter meal.

You will need:

  • Salt
  • Pepper
  • Garlic Powder
  • Olive Oil
  • Rosemary
  • Oregano

This combo of oils and spices can be used with any combination of your favourite vegetables, but here are my Vegetable Suggestions:

  • Turnip
  • Beetroot
  • Leek
  • White Onion
  • Carrots
  • Broccoli
  • Brussel Sprouts

To prepare, just chop the vegetables into desired sizes, cover in olive oil and sprinkle with salt, pepper, garlic powder, rosemary and oregano.

Cook for 35 minutes at 200˚C and enjoy!

4 ingredient Vegan Choc-Peanut Cookies… that actually taste good (V, DF)

Helllooooo and happy hump day!

Today I thought I’d share with you my favourite 4-ingredient cookie recipe. It’s perfect for whipping up on a Sunday night, so you have healthy treats/snacks to snack on through out the week.

Now that we’re all getting cold in Sydney (and by cold I mean the weather has changed to 22C/71F, and Sydney-siders are wimps), it’s lovely to have some comfort food options that aren’t going to make the anticipation of bikini season super stressful.

For these I use 2 ripe bananas, 1/4 cup creamy organic crunchy peanut butter, 1 cup rolled oats, 1/2 cup organic dark chocolate chips.

Mix these ingredients all together in a bowl and place in small balls on a lined baking tray to cook.

Cook for 10 minutes at 200C/390F.

ENJOY!

What are you favourite, simple treat recipes? Comment below! I’d love to know.

Avocado Brownies?? You’re missing out if you haven’t had these

There’s no denying that avocado is the best breakfast/lunch/dinner/snack food available.

But who says it can’t be used as a dessert?

Certainly not me (says me and my huge sweet tooth)

Recently I have been playing around with avocado based desserts, and I took inspiration from a post I saw for brownies made for the Ketogenic diet (high fat/protein, low carb).

I ended up modifying the recipe – more towards my taste preferences – and since I’m not following the keto diet, I did add in some honey (which you might want to swap for monk fruit or stevia, if you are looking for lower carb options).

I will admit my first go was very underwhelming. I completely missed the mark on the sweetness, so brownies tasted more like buttery dirt.

But, practice makes perfect, and after many flops I have formulated a avo-brownie recipe that is undeniably healthy. You will need:

  1. 1 medium avocado
  2. 1/4 cup nut butter – I love peanut Mayver’s butter
  3. 3 eggs
  4. 1/4 cup melted coconut oil
  5. 1/2 cup cacao powder
  6. Cinnamon
  7. 1 tsp baking soda
  8. 3 tbsp cacao nibs
  9. 2 tbsp warm honey (less sticky)

Mix everything (except cacao nibs) together in a blender until it is smooth and creamy, and press into a brownie pan. Sprinkle the cacao nibs and cinnamon on top.

Pop into an oven at 180˚C and bake for 20 mins.

Enjoy!

Nutrition Facts

Macro-nutrients1 serving of avo-brownie
(recipe makes 12)
Calories150
Protein4g
Carbohydrates7g
Sugar3g
Fat12g

Chocolate ‘Nice-cream’ For Breakfast (Vegan)

My latest obsession “nice-cream” is as creamy and delicious as regular ice cream, but it also has all the health benefits as well.

If you don’t know what nice cream is, let me help you. It’s basically a soft and velvety concoction that tastes like ice cream but is made from all the good stuff. As such, it has 32g of protein, and 1g of sugar.

After many mornings whizzing up different blends, I’ve finally mastered my chocolate mousse nice cream. My recipe is an ultra filling dessert, but I eat it for breakfast, lunch or dinner.

You will need: 

  • 1 chopped, frozen banana (I like to buy about 5 bananas at the start of the week, and then chop and freeze them all at once to save time). 
  • 1 tbsp cocoa powder 
  • 30g Amazonia Raw Protein (chocolate or vanilla flavour works well)
  • 0.5 tbsp cinnamon (did you know cinnamon curbs sugar cravings?)
  • 1 tbsp peanut butter
  • 1 tbsp cacao nibs 
  • 1/2 cup unsweetened almond milk

And that’s it! Just blend until you get a thick, creamy consistency. You might have blend a little, stir it, and then blend some more to make it all come together.

I top with different things every day. My favourites lately have been lower glycemic fruits like chopped apple, blackberries, blueberries, raspberries, and then sunflower seeds or cacao nibs for some crunch!

Nutrition Facts

Here’s the macronutrient breakdown compared to 2 scoops of regular chocolate gelato:

Bowl of Chocolate
Nice-Cream
Chocolate Gelato
Calories320444
Protein32g8g
Fat16g28g
Carbs37g42g
Sugar 1g40g
Fibre8g0g

Food Places you MUST try in Byron Bay, Australia

Last week I travelled with my best friend to Byron Bay – a beachside town in New South Wales, Australia, known for it’s laid back beach & hippie culture. (Yes we purposely booked this trip over Valentines Day, as a cheeky romantic getaway for two single girls).

I’ve traveled with friends and family to Byron many times, but this was the first time I noticed HOW DELICIOUS and diverse all the food options were.

They literally have everything – vegan cafes, vegetarian restaurants, chocolaterie’s, wholefood cafes, Egyptian restaurants, fancy bars, Contemporary Australian cuisine, Indian takeaway, Asian fusion, Japanese dinner places, pizza… the list goes on.

What I was particularly amazed by was how easy it was to eat healthy. With green juices, fresh coconuts, protein balls, fresh fruit, and superfood slices, on offer all over the place, I was spoiled for choice.

Breakfast

Safya Cafe

Safya Cafe serves Egyptian inspired dishes, in a beautiful spot where the ocean breeze flows right in. We went here three times for breakfast (because I could not get over the avo/dukkah toast & dandelion latte combo), but they also do a delicious Lunch and Dinner menu.

Bayleaf Cafe

If you are here for the contemporary Australian brunch scene, head to Bayleaf. Offering all-day brekkie options like house-made bircher, corn fritter stacks, and dill/salmon eggs, it’s a brunch spot you just can’t miss.

Lunch/Dinner

Balcony Bar & Oyster Co

$1.50 oyster specials, daily sunset happy hour, live music, and $12 Espresso Martini’s – you can’t say no. Obviously we went for the oyster deal and then finished the night with an abundance of cocktails, a King Crab Salad and Lamb/Beef Pappardelle.

The Mez Club

We booked this for the night of Valentine’s day and readied ourselves for a Mediterranean feast. O went all out and ordered the Share Mezze Platter (for herself..), which hosted kofte balls, hummus, pita bread, oven-roasted tomatoes, falafels and more. I went for two dishes; stuffed bell peppers (with basmati rice/whipped fetta/dukkah) and the lamb kofte balls. Safe to say both were delightful.

Dessert

Byron is known for organic/wholefood food spots that do mouth-watering raw treats like vegan/GF strawberry cream and caramel donuts. Check out Combi and Fundies Wholefood Cafe if that’s your thing.

However, if I’m having dessert I’m going to treat myself and go all out. Hands down the best ice cream shop I’ve ever been to is In The Pink.

They are constantly introducing eclectic flavours like strawberry chocolate fudge, Nutella caramel, Gingerbread, and Orange Sorbet. On the last night I treated myself to a double scoop of chocolate fudge and Nutella caramel, and I have absolutely no regrets.

xx

P.s. if chocolate is your thing – be sure to check out Love Byron Bay – Crêperie & Chocolate Boutique.

Rich Chocolate Protein Bites (V) (DF)

This summer I’ve been seeking out protein balls/bites/bars wherever I go. This could be due to my incessant need to eat, or because they are fReAkInG delicious.

Either way, my recent obsession has prompted the careful creation of a rich, chocolate-y recipe that combines all my favourite protein ball ingredients in one.

This makes 10 bites:

You will need:

*Costs are based on supermarket prices for a full packet of each ingredient.

To make: Combine all ingredients in a bowl, squish it into a square pan and chill in the fridge.

To serve, you can make cute little designs on the square bites (e.g. with almonds as above), or you can top them with desiccated coconut, or crumbled peanuts, or whatever floats your boat.

These little guys have around 10g of protein in them.. yet they taste like chocolate cookie dough. ENJOY!

Delicious Healthy Hot Chocolate Recipe

Christmas is coming… which means lots of delectable choccy recipes are also coming to this blog. Check out my favourite hot chocolate recipe (for a late night treat) below – only around 100-150 calories depending on what you use

Christmas is the time to indulge in all your favourites, but there are healthy substitutes for every dessert, that still taste just as good. 

You will need: 

  •  2 tbsp cacao 
  • 1.5 cups plain almond milk 
  • 1 tsp vanilla essence 
  • Pinch of cinnamon 
  • 1/2 – 1 tbsp maple syrup *depending how sweet you like it aka don’t hold back*
  • Mint leaves 
  • Chopped up Double d Sugar Free Marshmallows 

Method:

  1. Add cacao, milks, vanilla essence cinnamons and maple syrup to a pot and bring to a simmer 
  2. Pinch the mint leaves until limp and throw in top of pot 
  3. Stir all ingredients until smooth and well combined (2-3 minutes) 
  4. Take mint leaves out of the top of the drink and discard (or leave in for something extra on top
  5. Garnish with chopped healthy marshmallows

Let me know if you try it out! Enjoy! 

xx

High Protein, High Fibre, Summer Smoothie Bowl

Before we start, here’s the breakdown: 

Calories: 219 (335 with 1 tbsp peanut butter topping) 

Protein: 26g

Fat: 5g | Fiber: 14g | Carbs: 23g

Prep time: 5 mins 


Now that summer’s approaching here in Australia, a smoothie bowl is the perfect refreshing breakfast or lunch. 

I have curated the perfect recipe using healthy ingredients for vitality and energy. The key ingredient here (which I discovered recently and have been loving) is the Raw Slim &  Tone Protein by Amazoniathis stuff has around 7.5mg of iron in it. 

Incorporating this powder into a smoothie bowl gives it an irresistible nutty chocolate taste, as well as packing it with protein and iron for satiety and energy throughout the day. 

In my bowl I have: 

  • 30g Slim & Tone Protein 
  • 1 cup baby spinach 
  • 1/2 cup frozen blueberries 
  • 1/2 cup almond milk 
  • 1 tbsp psyllium husks (optional – but good for digestion of the protein) 
  • 1/4 cup water 
  • You can also add some extra nutrients such as the collagen and pro/pre-biotic powders from Vida Glow and The Beauty Chef

Whip these up in a blender, and pour them into a bowl. I also like to garnish with Carman’s fruit free muesli, seasonal fruits, healthy nut butter’s etc. 

I think I’m going to be trying some home-made bread recipes this weekend… will keep you updated! Let me know if there’s anything else you’d like me to try! 

xx

Falling in Love with Poke Bowls

For those who don’t know, Poke (pronounced “poh-kay”) is a native Hawaiian dish of diced raw fish, usually in some sort of marinade.

For some, raw fish alone probably doesn’t seem appetising, but when whipped up in a salad-style bowl with an assortment of other flavours – trust me it’s to die for. Raw fish is also a great source of protein, vitamins, and minerals – see more on the health benefits here.

I got onto the poke bowl trend after discovering a restaurant (Greenhouse Asian Salads), which does a brilliant poke bowl with tuna, black rice, soybeans, wasabi peas, and veggies.

I must have been going on about how much I loved the bowls, because a friend bought me a poke recipe book (probably to stop me from dragging her all about Sydney to taste different poke bowls). After trying a couple of the different combinations, I figured you basically need a protein, base, salad, marinade, and some toppings for extra taste. Here are my favourite combinations:

  1. Protein
    1. Diced Raw Tuna in Mayo
    2. Diced Raw Salmon in Soy Sauce
  2. Base
    1. Black Rice
    2. Quinoa
  3. Salad
    1. Shaved Carrots
    2. Green Papaya
    3. Roast Corn
    4. Edamame Beans
  4. Dressing
    1. Balsamic Glaze
    2. Roasted Sesame Dressing
    3. Extra Virgin Olive Oil
    4. Sesame Oil
  5. Toppings
    1. Wasabi Peas
    2. Seaweed Salad
    3. Dried Seaweed (Nori)
    4. Sesame Seeds

Each time I make a poke bowl I mix it up with a variation of the above! Let me know if you try it.

p.s. Here are some of my other favourite poke bowl spots:

xx

Start the day right: Light, Fluffy Protein Pancakes | GF, DF, low FODMAP

Here’s a delicious, nutritious recipe which involves rich, chocolate-ty pancakes…

I jumped on the protein pancake trend pretty quickly, but I will admit at first I was suspicious. I didn’t understand how pancakes could be super satiating, and I was convinced that pancakes had to be a cheat meal – as they aren’t packed with overly nutritious ingredients.

I was shocked to find that each pancake had as low as 100 calories, and the meal itself kept me full until lunch (even with a morning gym session). I loved all the recipes I found on the internet, but I really wanted to craft a recipe that was light, fluffy, and flavourful, as well as densely nutritious. Note: if you don’t have the same connection I did with these fluffy creations – be sure to check out my slightly naughtier, and just as yummy, regular pancakes here.

Protein for Breakfast?? Why is that important?

Protein is an especially important macronutrient for muscle growth, as well as tissue repair and recovery. You want to make sure you are smashing protein in the morning so that your body can use the day to develop and maintain its lean muscle. Protein also helps to keep you full, so eating a healthy amount of it at breakfast time, stops you from getting ravenously hungry at 3-4pm and binging on unhealthy foods in the pantry (trust me, I’ve done this too many times).

The protein powder in the recipe: The protein powder you choose really makes the pancake – so make sure you choose a protein powder you actually enjoy the taste of. Prana Plant Protein and Vida Glow are two of my to-die-for brands, as I really crave a sweeter protein mix, and I prefer plant-based formulas. I love the chocolate variations of both these brands and I am yet to try the other flavours.

I’ve made this recipe GF, DF, low FODMAP to assist anyone with allergies or dietary restrictions – and trust me, it tastes just as good!

Snapseed 2.jpg

The Recipe 

You will need:

  1. 25g Chocolate Protein Powder
  2. 1/3 Cup rolled oats (Use coconut flour for the gluten free option)
  3. 100ml almond milk
  4. Pinch of Salt
  5. Pinch of Cinnamon
  6. 1 egg or 1 tbsp chia seeds
  7. 1/4 tsp baking powder
  8. Vegan butter alternative or coconut oil for cooking
  9. Peanut butter, blueberries, chopped banana for topping.
  10. Sometimes I also add Vida Glows Cacao Maple Beauty Skin Formula for collagen production, a pro-biotic boost and some great Omega 3’s.

My very Simple Method:

  1. Blend all the ingredients together in a blender to form a thick batter
  2. Heat a fry-pan to a medium-high heat and grease pan with vegan butter or coconut oil.
  3. Pour the batter into circle shapes the size of your palm and cook each for about 3 minutes. Flip when you first see bubbles forming on the top of the batter.
  4. EAT & ENJOY

Snapseed 5

xx