We are more likely to make poor quality food choices around 3pm! Snack time. The next most common time to make poor food choices is after dinner.
So instead of snacks potentially taking away from you having a healthy body and a healthy mindset, it's worth having snack prepared!
This chewy, nutty snack is an excellent source of the monounsaturated fats and omega-3 fatty acids that have the anti-inflammatory properties so necessary for a healthy heart and optimal brain function. A fantastic source of vitamin E and zinc, beneficial for skin and the immune system.
Combine all ingredients in a food processor and process until the mixture forms a dough. Add a little extra water if needed to ensure it is well combined. Roll mixture into balls and store in fridge or...
This is one of my favourite dinner meals! It’s so quick and easy to bulk up your other halfs dinner. Example, I use a double serve microwave rice. I eat 100g and give he gets 150g or you can make extra for your lunch the next day or have 2 x smaller extra meals as food prep.
300g tofu (you can use chicken) diced into 1 cm squares
1 red onion diced (1/4 for the guacamole)
1 red capcicum diced 1 cm squares
handful cherry tomatoes sliced into quarters
1/2 mexican spice mix sachet (I look for a brand that has less than 10g of sugar per 100g on the back)
2 Tbsp olive oil
1/4 red onion diced from above
1 tbsp lime juice
handful of coriander chopped
salt & pepper to taste
Brown Rice (I usually use microwaved if finishing work late)
Baby spinach or Salad Mix
Christmas is here! To me it’s a time to say thank you to all the people who make your day a little brighter. It really is one of the only traditions left in our culture so I like to keep the magic alive a little bit and get into the spirit of Christmas. I usually bake some “healthy” cookies for my staff members and clients to take into work. If it brings smiles, it’s worth taking the time. Obviously working within the health and fitness industry I encourage healthier alternatives to sugar, gluten and butter so I have recreated the recipe to support our goals yet still have fun (this is exclusive to the buttons but no one is judging here).
Much love, Emma xx
This chicken soup if perfect for when you or your loved ones are feeling under the weather. All those bits of carrot, celery, and onion found in this chicken soup are a great source of vitamins C and K, as well as other antioxidants and minerals.
“Not only does this help build a healthy immune system to fight off viruses, it also helps your body recover from illness more quickly,”
Cooking is love made visible
Instead of snacks potentially taking away from you having a healthy body and a healthy mindset, let’s get prepared! When that 3pm sugar craving hits, it important to have something nourishing to go to that you will also enjoy.
Makes approx 20 balls
• 200g raw cashew nuts
• 6 dried figs, finely chopped
• zest of 2 lemon
• 6 tablespoons lemon juice
• 2 tablespoon honey
• 2 tablespoon coconut oil
• 2 cup desiccated coconut + extra to coat
• pinch of salt
1. Combine all ingredients in a food
processor. Process until well combined
2. Use a Tbsp to scoop mixture and roll into balls, coat in desiccated coconut (use a small bowl for this)
3. Refrigerate or leave in the freezer in a airtight container
Lemon and honey is known to help boost the immune system. This snack has immune-boosting properties such as vitamin C, potassium, and vitamin K. Both honey and coconut oil have antibacterial...
This actually taste like a snickers bar and hard to believe it is vegan and filled with nourishing ingredients. I have no met a person who doesn’t think it’s delicious. I find it a extremely satiating treat and fun to make on a free afternoon. #madewithlove
Let me know how yours turns out!
1/2 cup almonds
1/2 cup raw peanuts
1/2 cup cacao or cocoa powder
2 Tbsp coconut oil
1/2 cup peanut butter (Fix and Fogg is my favourite)
1/3 cup tahini
1/3 coconut oil, melted
1/3 cup maple syrup – can use sugar free if want to reduce sugar intake
1/2 tsp salt
1/2 cup coconut oil, melted
1/4 cup cocoa powder
1/2 cup maple syrup
handful of smashed peanuts to decorate
That’s it! I don’t like to overcook mine as I usually use it for food prep, I am going to be heating it up again in the microwave later. This just avoids it going mushy later.
Add 110g of any lean protein with a serving of carbohydrates (sweet potato being my favourite) and a serving of good fats for a complete meal!
Sometimes for breakfast I will chop steamed broccoli up into small pieces and make it into a omelette with 3 x eggs, spinach.
I got mine from Kmart for $10. I have seen them in supermarkets, Asian grocers, knickknack shops and homeware stores. If all else fails you can...
In my late teens I didn’t know how to cook. I thought a oat bran muffin was a good breakfast choice, natural confectionary lollies where healthy and skinny hot chocolates where “A OK”. Just so you know I was very wrong.
Nevertheless I have come a VERY long way since then. I was determined to feel fit and healthy. I started a fitness routine and would come home and have these “Healthy Pizzas” for dinner. To me it was a great start and my flat mate also loved them, it was fun night eating “healthy” pizza and watching movies. Sometimes it really is the small things that can make the biggest difference.
They are a guilt-free recipe I still use today.
Wholemeal Lebanese Bread (base). I now use gluten-free wraps or keto pizza bases.
Cherry Tomatoes – chopped
Red Capsicum – sliced thinly
Avocado – sliced
Low Fat Cheese
Chilli Flakes and...
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.
3 x eggplants, thinly sliced
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