Vegan Moussaka

 

Traditionally this Greek dish is made with meat, this my vegetarian/vegan version!
I make this as food prep with a bit of rice or extra greens. My boyfriend loves it too! 

It's nice to have those easy, nutritious, cost effective recipes available that help you consume a wider variety of vegetables and add a few more plant based meals into your diet. 

Ingredients:
3 x eggplants, thinly sliced
spray oil
3 tsp olive oil
1.5 brown onions, finely diced
3 garlic cloves, crushed
3 medium carrots, coarsely grated
3 tsp dried oregano
660g canned crushed tomatoes
1.5 cup salt-reduced vegetable stock
3 x cans brown lentils, drained and rinsed
2 medium potatoes
60g vegan cheese, grated

Method:

  1. Preheat Oven 180 degrees and line 2 x baking trays with baking paper
  2. Lay the eggplant on the lined baking tray in a single layer and spray lightly with oil spray. Bake for 20 mins
  3. Meanwhile, heat the oil in a large saucepan over medium heat.
    Add the onion, garlic, carrot and cook for 5...
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Chocolate Sweet Potato Brownie – Gluten Free, Sugar Free, Dairy Free

recipes Apr 06, 2020

Ingredients

  • 2 medium sweet potatoes, peeled and chopped into chunks
  • 10 medjool dates, pitted and chopped
  • 60 grams chickpea flour
  • 1/4 cup maple syrup
  • 1/2 cup cacao or cocoa powder
  • 1 tsp baking powder

Instructions

  • Preheat the oven to 180 degrees C
  • Steam the sweet potato in a steamer basket over boiling water with the lid on for 15 minutes or until soft – do not let the sweet potato go sloppy
  • Add all ingredients to a food processor and process until a smooth consistency
  • Place the brownie batter into a brownie tin and bake for 35 minutes. Pierce with a sharp knife and ensure it comes out clean.
  • Let cool for 10 minutes before cutting into brownie chunks
  • Store in fridge for upto 1 week
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Lower Body & Intense Cardio Circuit - Home Workout Series

workouts Apr 05, 2020
 

This workout is going to get your heart PUMPING! Your legs burning and bring you all those feel good feelings once you are finished! Remember you can sub any jumping exercise for a step variation. Example Squat Jump = Squats. The workout goes as follows:

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1000 Rep Challenge - Home Workout Series

workouts Apr 05, 2020
 

This workout is designed to challenge you and build you up from the core with Pilates infused movement. This program is not only pregnant friendly, the exercises are also beneficial for you guys PLEASE FOLLOW THE NOTES AS I HAVE MADE ADJUSTMNETS FOR YOU BABY MUMAS or anyone who wants a low impact option.

 

 

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Banana Bread Recipe, GF, Dairy-Free

recipes Apr 04, 2020
 

This Banana Bread is delicious, nutritious and will bring so many smiles to those around you. I am very sensitive to gluten so all my baking is gluten-free. However if you know you can consume gluten products feel free to use flour or regular oats. It will save you money, but for us sensitive bellies - it's worth spending a little extra on these ingredients. 

Ingredients

  • 3 medium ripe bananas
  • 1 tsp pure vanilla extract
  • 1 whole egg
  • 3 Tbsp avocado or coconut oil, melted
  • 1/4 cup organic cane sugar
  • 1/4 cup packed brown sugar
  • 3 Tbsp maple syrup
  • 3 tsp baking powder
  • 1 tsp sea salt
  • 1 tsp ground cinnamon
  • 3/4 cup dairy free milk
  • 1 1/4 cup LSA mix
  • 1 1/4 cup rice flour
  • 1 1/4 cup gluten-free oats

FOR SERVING optional

  • Butter
  • Honey

Method

  1. Preheat oven to 180 degrees C and line a 9×5-inch loaf pan with baking paper.
  2. Mash banana in a large bowl. Add all ingredients through dairy free milk and whisk vigorously to combine. Last add LSA mix, gluten free flour blend and oats and stir.
  3. ...
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Pilates Mat Workout - Home Workout Series

pilates workouts Apr 04, 2020
 

Just because I can't physically see you doesn't mean you have to skip your Pilates Class! Here you will be strengthening your core muscles, elongating, and improving your posture while having FUN at the same time! Don't take yourself to seriously, moving is always better then not moving! #helloabs #byebackpain #peachy

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Upper Body & Cardio Circuit - Home Workout Series.

workouts Apr 04, 2020
 

Here is a little inspiration for you (especially my clients) to keep moving throughout this period. It was actually fun changing scenery for a little bit.

The workout goes as follows:

RUN your block (or walk) for warm up.

Circuit ONE x 4 Rotations

A1: 12 x Push Up Renegade Rows
(sub in Push Up Front Raise if you have zero equipment)
B1: 40 x Mountain Climbers
C1: 12 x Bicep Curl & Press
(sub in inverted shoulder press)
D1: 15 x Tricep Dips

After 4 rounds RUN your block

Circuit TWO x 4 Rotations

A1: 12 x Push Up Side Planks
B1: 15 x Bent Over Reverse Fly
(sub in breaststroke “Pilates move”)
C1: 15 x Tricep Extension
(sub in Tricep iso-holds)
D1: 15 x Caterpillar Walks

RUN YOUR BLOCK AGAIN

ABS - AMRAP x 5 mins (as many rounds as possible in 5 mins)
20 x weighted sit up
20 x criss-cross
20 x single leg stretch

RUN AGAIN - Because why not.

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13 Quick Dieting Tips

education Mar 26, 2020

Okay, so I am not really into the whole “dieting” thing as diets only leave us sad and fatter then when we started once the “diet” is over. So think of these as more tips for enjoying lots of nourishing foods.

1

Water! If you can only get one thing right, get this right.

55-65 per cent of your body weight is made up of water! Your brain consists of around 70 per cent of water, too. Crazy, huh! Yep, suddenly the need for adequate daily water intake seems to make a whole lot of sense…

Your weight in kg divided by 0.024 = how many millilitres of water your body requires each day.
So, if you were to weigh 60kg, an ideal daily water intake for you is 2,500mL or 2.5L

2

Stay away from multi-ingredient starches like doughnuts & bread or any sugary grains – this is kind on common sense? 

3

Use fatty fish as a dinner protein. It’s meant to aid with sleep.

4

Eat single-ingredient carbohydrates like oats, sweet potatoes and rice as an energy...

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5 Ingredient Peanut Butter Bliss Balls

Ingredients

  • 125g crunchy peanut butter
  • 90g desiccated coconut
  • 40 ml maple Syrup
  • 2.5 Tbsp cacao powder
  • pinch of himalayan salt

Instructions

  • In a large bowl, combine all ingredients
  • Use a table spoon to scoop mixture into your palm – this will help keep all the balls the same size
  • Roll into balls
  • Keep refrigerated in a airtight container for up to 2 weeks, or will keep for a few months in the freezer
  • Enjoy yourself or give away to your loved ones!

Here I made two lots of bliss balls for a Valentines gift, this is a much smarter alternative to chocolate to those who are health conscious. I put into a plastic take-away container with a rubber band through a Kikki.K label I have a whole book of.

 

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Burn More Fat After Training with EPOC

education Mar 23, 2020

Ever heard that your 60-minute workout will make you burn more calories for the rest of the day? Sounds too good to be true, right?! Read more to see how to make this happen for you.

The concept of Excess Post-exercise Oxygen Consumption (EPOC), and the benefits of high-intensity exercise is huge asset when it comes to weight management and weight loss.

Long story short. If you challenge your body at the right intensity, your body will work harder to recover oxygen lost during exercise. This boosts your metabolism and makes you burn calories long after your workout is over. It’s simple science and it has been around for many years! Don’t let the industry fool you with their “secret” “unique” workouts, the benefits are free for anyone to reap.

WHAT IS THE RIGHT INTENSITY?

We have five main heart rate zones based on your individual heart rate.
The idea is to spend at least 12 minutes or more in the “EPOC Zone” which is to get your...

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