Roasted vegetables are the perfect accompaniment to every savoury meal.
Whether you’re focusing on leaning down or just trying to incorporate enough veggie servings into your day, roasted veg + protein will help you get there.
Roasting vegetables is a delicious way to get the vitamins, minerals and fibre that they provide. A diet rich in vegetables will decrease the chance of cancer, diabetes and many other health complications.
For me, maintaining a healthy balance means making food that tastes as good as the benefits it provides.
I’ve developed the perfect recipe for roasting up delicious vegetables quickly. This blend of spices has the aroma and flavours of a warming winter meal.
You will need:
This combo of oils and spices can be used with any combination of your favourite vegetables, but here are my favourites for a roast:
To prepare, just chop the vegetables into desired sizes, cover in olive oil and sprinkle with salt, pepper, garlic powder, rosemary and oregano.
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. We purposely booked this trip over Valentines Day, as a cheeky ‘romantic’ getaway for the two of us.
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 have everything – vegan cafes, vegetarian restaurants, chocolaterie’s, wholefood cafes, Egyptian cuisine, fancy bars, Contemporary Australian cuisine, Indian takeaway, Asian fusion, Japanese dining, pizza and pasta… the list goes on.
What I was especially 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.
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 enough of their avo/dukkah toast & dandelion latte), but they also do a delicious lunch and dinner menu.
If you want to enjoy the contemporary Australian brunch scene, head to Bayleaf. They offer all-day brekkie options in a beach-shack setting. Think house-made bircher, corn fritter stacks, and dill/salmon eggs. The place was packed for a reason.
$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.
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.
Byron is known for organic/wholefood food spots that do mouth-watering raw treats like vegan 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 always going to have chocolate or ice cream. Safe to say we had more than our fair share of In The Pink gelato that week.
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.
P.s. if chocolate is your thing – be sure to check out Love Byron Bay – Crêperie & Chocolate Boutique.
I’ve recently transitioned back to the low FODMAP diet, following the recommendation from my dietician, as my gut has been giving me problems again.
The low FODMAP diet reduces foods that may give people stomach pain and discomfort. I usually do the diet for 6 weeks or so, and then when I’m feeling better I slowly introduce other foods.
If you are not familiar with foods eliminated from the diet, head over to the the MONASH website to read more.
Although the diet is pretty restrictive, I’ve been changing up some of my favourite recipes to suit a low FODMAP lifestyle.
These pancakes are 100 calories each, and because of the extra protein, the meal keeps me full until lunch.
Why is protein for breakfast important?
Protein is an important macronutrient for muscle growth, tissue repair and recovery. You want to make sure you are getting a healthy serving of 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 having it for breakfast stops you from getting ravenously hungry at 3-4pm and binging on unhealthy foods in the pantry.
The protein powder in the recipe: The protein powder you choose really makes the pancake – so make sure you choose a protein powder you 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. Note that soy protein is not low FODMAP, go for brown rice protein or pea protein.
You will need:
25g Chocolate Protein Powder
1/3 Cup rolled oats (Use coconut flour for the gluten free option)
100ml almond milk
Pinch of Salt
Pinch of Cinnamon
1 egg or 1 tbsp chia seeds
1/4 tsp baking powder
Coconut oil for cooking
Peanut butter, blueberries (no more than 40g), chopped banana for topping (no more than 100g).
Hands down my favourite breakfast is pancakes. Although scrambled eggs & avo on sourdough comes pretty close.
There’s nothing better than a tower of soft, fluffy pancakes, covered in delicious toppings.
This morning I woke up with a burning desire for pancakes.
I like to mix up my pancake toppings: it’s usually a compilation of nut butter (I’m addicted to Mayver’s peanut butter), fresh & frozen fruits, sugar free maple syrup, chia seeds, coconut yogurt, caco nibs, dried fruit & nuts, or regular vanilla yogurt.
Today I went with frozen blueberries and a very thick drizzle of almond butter for the topping. For the pancakes themselves I blended 1/2 cup almond milk, 1/2 cup oats, 1 tsp baking powder, 1 banana, 1 tbsp chia seeds, and a pinch of cinnamon and salt. I cooked this on a medium-high heat.
I wanted to address almond milk. If you are interested in the alternatives to cow’s milk, you have probably heard whispers about almond milk being part of a fad health craze, or that it just doesn’t taste good.
I investigated almond milk, and whilst it does have far less protein and calcium than soy milk and cows milk, it is a great option if you are looking for something lighter to go with a protein dense meal (such as peanut butter drenched pancakes). In terms of the taste, I’ve love it, but perhaps it is an acquired taste for some. Give the chocolate or sweetened versions a go for a while before you switch to plain, unsweetened almond milk.
Hope you have a lovely Friday leading into an even better weekend. I’ve got lots planned – this one’s meant to be sunny in Sydney!! Stay tuned for more recipes and adventures 🙂
Reading over and editing this post I realised how many times I used the word Spring. I’m sorry but unfortunately Oxford dictionary doesn’t have any good alternatives.
We’re getting to the end of Spring over here in Australia, and although I’m excited about the beachy climate that summer is bringing, it’s sad to see those cool, breezy Spring days fade away.
Because Spring is the season before Summer, it’s the time every gym membership goes on sale, Halloween stashes quickly get thrown out, and green smoothies and salads are glorified.
The idea of munching on a bowl of bitter green leaves drizzled with vinaigrette sounds highly unappetizing to me, but with the right ingredients they can taste great and they ensure you are packing your daily greens in.
So, I created the perfect Spring salad, with protein, healthy fats and a range of different flavours.
You will need:
1 medium tomato – reduce risk of heart disease and cancer
135g tinned salmon – rich in omega 3 fatty acids and a great source of protein.
Mixed green lettuce leaves
Drizzle of extra virgin olive oil
Heaped tsp of dried chia seeds – high in omega 3s, fibre, and provide a delicious crunch to the dish.
An all salad restaurant sounds like the type of thing I would politely decline. Although I love eating healthy and exploring nutritious food options, I don’t advocate eating solely lettuce as a way to maintain a healthy lifestyle.
I sound like a salad hater, and that’s only because the salads on restaurant menus are usually comprised of whole cherry tomatoes, 3 salad leaves and a weak amount of dressing if you’re lucky.
If a salad can be done deliciously.. I’m all in.
Greenhouse Asian Salads has just opened in Sydney and offers a range of exotic salads, which experiment with green tea noodles, chicken wontons, green papaya, white sesame and more.
I decided to head over because reading the menu, every single option had a mix of flavours that sounded mouth-watering.
I opted for the Green House #1, a vegan salad with tofu, green tea noodle, avocado, cucumber, carrot, red radish, cashews and sesame seeds. However, what made it wonderful was the coconut soy dressing. This tied the whole dish together with a sweet tang that left me wanting more.
Mum went for the Naughty Tuna, which was delicious – a mix of tuna, green tea noodles, edamame soybeans and cashews with wasabi dressing.
Unexpectedly this café trumped a lot of dining places I’ve been to this year, many of which have menus that offer a range of wonderfully diverse cuisines and dishes.
So, I’ll take back my salad prejudice and highly recommend this very green, very healthy and VERY yummy lunch destination.
Mmm a smoothie is the perfect breakfast when you wake up on a hot day.
A lot can go into a smoothie (and sometimes I do go a bit overboard), so it’s important to fill them with beneficial ingredients. Sometimes I can go a bit overboard on the cacao powder and peanut butter that the smoothie isn’t as nutritious as I had hoped (still healthy relative to a thick shake).
Below is my recipe for a quick, healthy and FILLING smoothie for breakfast. This thing keeps me full until lunch, and I’ve made sure I packed it full of ingredients with wonderful health benefits.
It’s the perfect smoothie if you’ve had an indulgent week (or perhaps a big night) and you want to boost your system with beneficial vitamins and minerals.
You will need:
1 cup spinach – high in protein, fibre, vitamins.
1 tsp turmeric – contains curcumin which increases your immune.
1/4 cup almond milk – rich in protein and calcium.
1/2 cup blueberries – antioxidants combat ageing and boost cognition.
1/2 cup strawberries – source of manganese and potassium.
1/2 banana – great for your daily intake of vitamin B6 and B12, as well as magnesium and potassium.
1 tbsp chia seeds – loaded with nutrients for hardly any calories.
1 tbsp greek yoghurt – makes you feel full and has great probiotics (The Wise Bunny has great Dairy alternatives)
If you have any good smoothie recipes please share them with me! I’d love to try them.