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    BIANCA BERTON-SCARLET
    @b_nutritious

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How good is arriving home after a long day to a delicious home cooked meal! ๐Ÿค—
Warming spiced pumpkin soup made by my wonderful boyfriend ๐Ÿ”ฅ 
How lucky am I ๐Ÿ˜‰
How good is arriving home after a long day to a delicious home cooked meal! ๐Ÿค— Warming spiced pumpkin soup made by my wonderful boyfriend ๐Ÿ”ฅ How lucky am I ๐Ÿ˜‰
Another Mexican dinner tonight ๐Ÿ˜œ๐ŸŒฎ
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I hate food waste so tonight I used up all the leftovers in the fridge to make these tasty wraps ๐ŸŒฏ filled with scrambled spiced tofu, black beans, corn, fresh veg and of course a heaped serve of avo ๐Ÿฅ‘๐Ÿ‘Œ๐Ÿผ
Another Mexican dinner tonight ๐Ÿ˜œ๐ŸŒฎ โ€ข I hate food waste so tonight I used up all the leftovers in the fridge to make these tasty wraps ๐ŸŒฏ filled with scrambled spiced tofu, black beans, corn, fresh veg and of course a heaped serve of avo ๐Ÿฅ‘๐Ÿ‘Œ๐Ÿผ
Creamy cacao porridge topped with all the goods ๐Ÿคฉ
Caramelised bananas, cacao muesli, @picspeanutbutter , freeze dried raspberries & a drizzle of maple syrup ๐Ÿ
Now thatโ€™s breakfast fit for a queen ๐Ÿ‘ธ๐Ÿผโœจ
Creamy cacao porridge topped with all the goods ๐Ÿคฉ Caramelised bananas, cacao muesli, @picspeanutbutter , freeze dried raspberries & a drizzle of maple syrup ๐Ÿ Now thatโ€™s breakfast fit for a queen ๐Ÿ‘ธ๐Ÿผโœจ
Mexican Buddha bowls โœจ๐ŸŒฎ
Buddha bowls are so easy, quick and versatile to throw together, and great for when you have no idea what to cook! 
Hereโ€™s how:
1. Chose your grain - rice, quinoa, noodles, potato ๐Ÿฅ”๐Ÿš๐Ÿ 
2. Chose your protein - tofu, eggs, meat, beans ๐Ÿฅš๐Ÿ—๐Ÿค
3. Chose your veggies - the options are endless!! ๐Ÿฅฆ๐ŸŒฝ๐Ÿฅ•๐Ÿ†๐Ÿฅ’๐Ÿ…๐Ÿฅฌ
4. Chose some healthy fats - avocado, nuts, seeds, olive oil ๐Ÿฅ‘๐Ÿฅœ
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Now thatโ€™s what I call a balanced meal!! ๐Ÿ‘Š๐Ÿผ
Mexican Buddha bowls โœจ๐ŸŒฎ Buddha bowls are so easy, quick and versatile to throw together, and great for when you have no idea what to cook! Hereโ€™s how: 1. Chose your grain - rice, quinoa, noodles, potato ๐Ÿฅ”๐Ÿš๐Ÿ  2. Chose your protein - tofu, eggs, meat, beans ๐Ÿฅš๐Ÿ—๐Ÿค 3. Chose your veggies - the options are endless!! ๐Ÿฅฆ๐ŸŒฝ๐Ÿฅ•๐Ÿ†๐Ÿฅ’๐Ÿ…๐Ÿฅฌ 4. Chose some healthy fats - avocado, nuts, seeds, olive oil ๐Ÿฅ‘๐Ÿฅœ โ€ข Now thatโ€™s what I call a balanced meal!! ๐Ÿ‘Š๐Ÿผ
Incredibly stoked to have officially handed in my thesis!! ๐Ÿฅณ
5 months of hard work and 20,000 words later I can now say that a healthier diet might just be associated with more positive attitudes towards ageing ๐ŸŽ๐Ÿ‘ต๐Ÿผ
Now Iโ€™m off to celebrate for a drink or two!! ๐ŸŽ‰๐Ÿฅ‚
Incredibly stoked to have officially handed in my thesis!! ๐Ÿฅณ 5 months of hard work and 20,000 words later I can now say that a healthier diet might just be associated with more positive attitudes towards ageing ๐ŸŽ๐Ÿ‘ต๐Ÿผ Now Iโ€™m off to celebrate for a drink or two!! ๐ŸŽ‰๐Ÿฅ‚
Getting a taste of summer (because the weather says otherwise) with this mouth watering Strawberry Almond & Coconut Cake from @thehungrycooknz ๐Ÿ“๐Ÿ‹๐Ÿฅฅ๐Ÿฐ
Getting a taste of summer (because the weather says otherwise) with this mouth watering Strawberry Almond & Coconut Cake from @thehungrycooknz ๐Ÿ“๐Ÿ‹๐Ÿฅฅ๐Ÿฐ
11 days until summer and itโ€™s snowing and hailing ?!โ˜ƒ๏ธ๐Ÿคจ
So I guess porridge it is for breaky ๐Ÿ˜‹
Topped with caramelised bananas, homemade raspberry chia jam and my fav @picspeanutbutter ๐Ÿฅœ๐ŸŒ๐Ÿ“
11 days until summer and itโ€™s snowing and hailing ?!โ˜ƒ๏ธ๐Ÿคจ So I guess porridge it is for breaky ๐Ÿ˜‹ Topped with caramelised bananas, homemade raspberry chia jam and my fav @picspeanutbutter ๐Ÿฅœ๐ŸŒ๐Ÿ“
Thai soba noodle bowl ๐Ÿœ
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This was so authentic and packed full of flavour! Beautifully creamy with a punch of spice ๐Ÿ’ฅ
Thanks @sproutedkitchen for the delicious recipe ๐Ÿคฉ
Thai soba noodle bowl ๐Ÿœ โ€ข This was so authentic and packed full of flavour! Beautifully creamy with a punch of spice ๐Ÿ’ฅ Thanks @sproutedkitchen for the delicious recipe ๐Ÿคฉ
Breakfast is served ๐Ÿคฉ
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Pro tip: eating out of a coconut bowl makes it taste so much better!! ๐Ÿคช๐Ÿฅฅ
In my smoothie bowl:
โ€ข Frozen banana
โ€ข Almond milk
โ€ข @picspeanutbutter
โ€ข Chocolate protein powder
โ€ข Spinach
Topped with: homemade cacao granola ๐Ÿซ
โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
Side note:
I bought protein powder about a month ago, thinking it would be good to get some extra protein into me after the gym... this is the second time Iโ€™ve used it since then!
Protein powder may be useful for those who really want to bulk up and see results, but for the general public I see it as just another unnecessary expensive gimmick health food!! And even with my nutrition training I still fell for this ๐Ÿคฆ๐Ÿผโ€โ™€๏ธ
As a dietitian I would recommend food first over supplements. Protein only needs to make up 1/4 of your plate. Chose foods such as eggs, lean meats, beans, dairy, tofu or nuts ๐Ÿ™Œ๐Ÿผ
Breakfast is served ๐Ÿคฉ โ€ข Pro tip: eating out of a coconut bowl makes it taste so much better!! ๐Ÿคช๐Ÿฅฅ In my smoothie bowl: โ€ข Frozen banana โ€ข Almond milk โ€ข @picspeanutbutter โ€ข Chocolate protein powder โ€ข Spinach Topped with: homemade cacao granola ๐Ÿซ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Side note: I bought protein powder about a month ago, thinking it would be good to get some extra protein into me after the gym... this is the second time Iโ€™ve used it since then! Protein powder may be useful for those who really want to bulk up and see results, but for the general public I see it as just another unnecessary expensive gimmick health food!! And even with my nutrition training I still fell for this ๐Ÿคฆ๐Ÿผโ€โ™€๏ธ As a dietitian I would recommend food first over supplements. Protein only needs to make up 1/4 of your plate. Chose foods such as eggs, lean meats, beans, dairy, tofu or nuts ๐Ÿ™Œ๐Ÿผ
This summer weather has got me craving fresh salads! ๐Ÿฅ— And how good that asparagus and avocado are now back in season!! ๐Ÿ™Œ๐Ÿผ๐Ÿคฉ๐Ÿฅ‘
โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
The deets:
Quinoa, pan fried asparagus, broccoli, sundried tomatoes, red onion, spinach, avocado and hot smoked salmon with balsamic dressing! ๐ŸŒฑ
If that doesnโ€™t get your mouth watering then Iโ€™m not sure what will ๐Ÿค”
This summer weather has got me craving fresh salads! ๐Ÿฅ— And how good that asparagus and avocado are now back in season!! ๐Ÿ™Œ๐Ÿผ๐Ÿคฉ๐Ÿฅ‘ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” The deets: Quinoa, pan fried asparagus, broccoli, sundried tomatoes, red onion, spinach, avocado and hot smoked salmon with balsamic dressing! ๐ŸŒฑ If that doesnโ€™t get your mouth watering then Iโ€™m not sure what will ๐Ÿค”
Chocolate Salted Caramel & Coconut Bliss Balls โšก๏ธ
I made these at work @theperccafe on the weekend and wowee they were delicious! Salted caramel goodness!! ๐Ÿ˜œ
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Recipe
Blitz together:
โ€ข 2 cups dates (pre-soaked)
โ€ข 2 cups roasted cashew nuts
โ€ข 2 Tbs cocoa
โ€ข A pinch of salt
โ€ข 1/2 cup almond meal
โ€ข 1/2 cup desiccated coconut
Optional: roll your balls in coconut or melted chocolate! ๐Ÿ˜‹๐Ÿซ๐Ÿฅฅ
Chocolate Salted Caramel & Coconut Bliss Balls โšก๏ธ I made these at work @theperccafe on the weekend and wowee they were delicious! Salted caramel goodness!! ๐Ÿ˜œ โ€ข Recipe Blitz together: โ€ข 2 cups dates (pre-soaked) โ€ข 2 cups roasted cashew nuts โ€ข 2 Tbs cocoa โ€ข A pinch of salt โ€ข 1/2 cup almond meal โ€ข 1/2 cup desiccated coconut Optional: roll your balls in coconut or melted chocolate! ๐Ÿ˜‹๐Ÿซ๐Ÿฅฅ
Couldnโ€™t resit making these bad boys again!
Chocolate peanut butter jelly cups anyone?! ๐Ÿซ๐Ÿฅœ๐Ÿ“
โ€”โ€”โ€”โ€”โ€”โ€”โ€“โ€”โ€”โ€”โ€”
โœจ Recipe โœจ
Base:
โ€ข 1 cup mixed hazelnuts, walnuts
โ€ข 1/2 cup Almond flour
โ€ข 1 cup soaked dates
โ€ข 1/2 cup oats
โ€ข 1/4 cup coconut
โ€ข 1 tsp Vanilla
โ€ข 2 Tbsp cocoa

Peanut Butter Layer:
โ€ข 1 cup soaked cashews
โ€ข 1/4 cup honey
โ€ข 1 cup peanut butter
โ€ข 1/4 cup coconut milk

Raspberry Jam:
โ€ข 1 cup raspberries
โ€ข 2 Tbsp honey
โ€ข 4 Tbsp chia seeds
โ€ข 3 Tbsp water

Chocolate layer:
โ€ข 3/4 cup dark chocolate
โ€ข 2 Tbsp coconut milk

Method
1. Blend all base ingredients together in a blender and press mixture into cup cake tin
2. Soak cashew in hot water for a approx. 2 hrs.
3. Blend all Pb layer ingredients in a blender and spread on top of the crust layer.
4. Mix jam ingredients together, smashing up the raspberries a little with a fork. Leave in the fridge to thicken for approx. 2 hrs.
5. Spread jam layer over the Pb layer.
6. Melt chocolate and coconut milk together and spread over jam layer.
7. Place the cups in the freezer for approx. 2hrs to harden or in the fridge overnight.
8. Enjoy your delicious Pb jelly goodness ๐Ÿฅœ๐Ÿ“๐Ÿคค
Couldnโ€™t resit making these bad boys again! Chocolate peanut butter jelly cups anyone?! ๐Ÿซ๐Ÿฅœ๐Ÿ“ โ€”โ€”โ€”โ€”โ€”โ€”โ€“โ€”โ€”โ€”โ€” โœจ Recipe โœจ Base: โ€ข 1 cup mixed hazelnuts, walnuts โ€ข 1/2 cup Almond flour โ€ข 1 cup soaked dates โ€ข 1/2 cup oats โ€ข 1/4 cup coconut โ€ข 1 tsp Vanilla โ€ข 2 Tbsp cocoa Peanut Butter Layer: โ€ข 1 cup soaked cashews โ€ข 1/4 cup honey โ€ข 1 cup peanut butter โ€ข 1/4 cup coconut milk Raspberry Jam: โ€ข 1 cup raspberries โ€ข 2 Tbsp honey โ€ข 4 Tbsp chia seeds โ€ข 3 Tbsp water Chocolate layer: โ€ข 3/4 cup dark chocolate โ€ข 2 Tbsp coconut milk Method 1. Blend all base ingredients together in a blender and press mixture into cup cake tin 2. Soak cashew in hot water for a approx. 2 hrs. 3. Blend all Pb layer ingredients in a blender and spread on top of the crust layer. 4. Mix jam ingredients together, smashing up the raspberries a little with a fork. Leave in the fridge to thicken for approx. 2 hrs. 5. Spread jam layer over the Pb layer. 6. Melt chocolate and coconut milk together and spread over jam layer. 7. Place the cups in the freezer for approx. 2hrs to harden or in the fridge overnight. 8. Enjoy your delicious Pb jelly goodness ๐Ÿฅœ๐Ÿ“๐Ÿคค
Homemade salmon and avocado sushi ๐Ÿฃ๐Ÿฅข
How fun!! First time making sushi at home was a success ๐Ÿคฉ Itโ€™s actually a lot easier than I thought it would be too, I just used baking paper to roll these bad boys up and filled them with brown rice, salmon, avo, carrot & capsicum mmm mmmm ๐Ÿ˜‹๐Ÿฑ
Homemade salmon and avocado sushi ๐Ÿฃ๐Ÿฅข How fun!! First time making sushi at home was a success ๐Ÿคฉ Itโ€™s actually a lot easier than I thought it would be too, I just used baking paper to roll these bad boys up and filled them with brown rice, salmon, avo, carrot & capsicum mmm mmmm ๐Ÿ˜‹๐Ÿฑ
Nothing beats warm banana bread fresh out the oven!!๐ŸŒ๐Ÿž
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Iโ€™m loving @ceresorganics quinoa banana bread recipe at the moment! I topped this with @picspeanutbutter ๐Ÿฅœ@whittakersnz dark Ghana chocolate ๐Ÿซ& shredded coconut ๐Ÿฅฅ
Absolute dream! โœจ๐Ÿ‘ผ๐Ÿผ
Nothing beats warm banana bread fresh out the oven!!๐ŸŒ๐Ÿž โ€ข Iโ€™m loving @ceresorganics quinoa banana bread recipe at the moment! I topped this with @picspeanutbutter ๐Ÿฅœ@whittakersnz dark Ghana chocolate ๐Ÿซ& shredded coconut ๐Ÿฅฅ Absolute dream! โœจ๐Ÿ‘ผ๐Ÿผ
Remember to take some time out for you ๐ŸŒŸ๐Ÿ’ž
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We now live in a fast paced world where everything is on the go and instant. We are often so occupied that it becomes easy to forget about the simple things in life that bring us joy, like sitting down and enjoying a meal with someone special โœจ
I have recently started juggling two part time jobs as well as writing my thesis and going to the gym daily, so this morning I slept in and enjoyed some delicious buttermilk pancakes and tea made by my lovely boy! ๐Ÿ˜๐Ÿฅž๐ŸŒ
Remember to take some time out for you ๐ŸŒŸ๐Ÿ’ž โ€ข We now live in a fast paced world where everything is on the go and instant. We are often so occupied that it becomes easy to forget about the simple things in life that bring us joy, like sitting down and enjoying a meal with someone special โœจ I have recently started juggling two part time jobs as well as writing my thesis and going to the gym daily, so this morning I slept in and enjoyed some delicious buttermilk pancakes and tea made by my lovely boy! ๐Ÿ˜๐Ÿฅž๐ŸŒ
Reminiscing over my Thailand days as I indulge in this delicious healthier pad Thai ๐ŸŒฑ๐Ÿฅœ๐Ÿฅข
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I packed my pad Thai full of veggies and made my own sauce. This is so much healthier and cheaper than buying takeaways! ๐ŸฅกโŒ
The benefit of making your own sauce rather than buying store bought sauce is that you know exactly what you are eating! Often pre-made sauces are loaded with an unnecessary amount of sugar ๐Ÿ‘Ž๐Ÿผ
My sauce took 1 minute to mix together:
- 2 Tbsp peanut butter
- 3 Tbsp fish sauce
- 1 Tbsp soy sauce
- 2 Tbsp rice vinegar
- 1 Tbsp honey
- A pinch of chilli flakes
โ€ข
Easy, simple & delicious!
Reminiscing over my Thailand days as I indulge in this delicious healthier pad Thai ๐ŸŒฑ๐Ÿฅœ๐Ÿฅข โ€ข I packed my pad Thai full of veggies and made my own sauce. This is so much healthier and cheaper than buying takeaways! ๐ŸฅกโŒ The benefit of making your own sauce rather than buying store bought sauce is that you know exactly what you are eating! Often pre-made sauces are loaded with an unnecessary amount of sugar ๐Ÿ‘Ž๐Ÿผ My sauce took 1 minute to mix together: - 2 Tbsp peanut butter - 3 Tbsp fish sauce - 1 Tbsp soy sauce - 2 Tbsp rice vinegar - 1 Tbsp honey - A pinch of chilli flakes โ€ข Easy, simple & delicious!
Mornings like this call for a warming bowl of porridge ๐ŸŒง๐Ÿฅฃ
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I topped my oats with caramelised banana, peanut butter, cacao, fig & almond granola, freeze dried raspberries and a drizzle of honey ๐Ÿฏ
โ€ข
If you havenโ€™t caramelised your bananas before, itโ€™s a delicious way to mix up your breakie and is quick and easy to do! Simply fry your sliced banana in a pan with a little oil for a few minutes on each side until golden ๐ŸŒ๐Ÿคค
Mornings like this call for a warming bowl of porridge ๐ŸŒง๐Ÿฅฃ โ€ข I topped my oats with caramelised banana, peanut butter, cacao, fig & almond granola, freeze dried raspberries and a drizzle of honey ๐Ÿฏ โ€ข If you havenโ€™t caramelised your bananas before, itโ€™s a delicious way to mix up your breakie and is quick and easy to do! Simply fry your sliced banana in a pan with a little oil for a few minutes on each side until golden ๐ŸŒ๐Ÿคค
Take back to my delicious dinner last week ๐Ÿคค
This photo does no justice but trust me it was tasty ๐Ÿ‘…
โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”
The deets:
๐ŸŸ Pan fried blue cod
๐ŸŒฑ Asian style bok choy
๐Ÿฅ” Paprika roasted potato
๐Ÿ† Miso roasted eggplant
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It just goes to show, a few simple and real ingredients are all you need to make a delicious and nutritious meal ๐Ÿ‘Œ๐Ÿผ Bon appetite!
Take back to my delicious dinner last week ๐Ÿคค This photo does no justice but trust me it was tasty ๐Ÿ‘… โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” The deets: ๐ŸŸ Pan fried blue cod ๐ŸŒฑ Asian style bok choy ๐Ÿฅ” Paprika roasted potato ๐Ÿ† Miso roasted eggplant โ€ข It just goes to show, a few simple and real ingredients are all you need to make a delicious and nutritious meal ๐Ÿ‘Œ๐Ÿผ Bon appetite!