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    BIANCA BERTON-SCARLET
    @b_nutritious

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Feeling surprisingly relaxed with uni right now, so I decided to make my bf a little study snack to help him get through exams πŸ€“πŸ“š
Beetroot brownies 🍫 sneaking in the veggies wherever I can πŸ˜‰
Feeling surprisingly relaxed with uni right now, so I decided to make my bf a little study snack to help him get through exams πŸ€“πŸ“š Beetroot brownies 🍫 sneaking in the veggies wherever I can πŸ˜‰
Falafel salad w. homemade hummus, Kumara chips and avo
πŸ₯‘πŸŒ±πŸ₯‘πŸŒ±πŸ₯‘πŸŒ±πŸ₯‘πŸŒ±πŸ₯‘
There is a misunderstanding that plant based diets lack many nutrients including protein & iron, and that they are boring and flavourless 🀯 On the other hand, veganism is seen as a gateway to health and cure for disease 🌈
The truth is, both a vegan and meat eating diet can be healthy and unhealthy in their own ways!
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Benefits of eating vegetarian/vegan include:
- Environmental sustainability
- Less saturated fat (or none if vegan) - saturated fat is the bad fat and is linked to heart diseases
- Often higher in fibre (good for gut health)
- Can encourage more fruits & veggies in the diet
- Vegans/vegetarians have been shown to be the healthiest people, yet this may be due to being more likely to engage in healthier habits (e.g. regular exercise, non-smoker) compared to meat eaters.
Just like any diet, there are a few things to be cautious of:
- Make a conscious effort to include a wide variety of fruits, vegetables, nuts, legumes, whole grains, dairy or dairy alternatives (soy milk) and meat alternatives (tofu) in the diet to reduce your risk of nutrient deficiencies!
Nutrients to watch for and where to find them
πŸ₯œPROTEIN: tofu, eggs, dairy, nuts & seeds, legumes, quinoa
πŸƒIRON: green leafy veg (spinach), wholegrains, fortified cereals (weetbix), fortified soy milk (read the label) ✨pro tip: eat iron containing foods with vitamin C and avoid caffeine to aid absorption✨
🍳B12: eggs, dairy, fortified soy milk, marmite, fortified breakfast cereals
πŸ₯›CALCIUM: diary, fortified meat and dairy alternatives, fortified orange juice
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I understand the vegetarian/vegan life isn’t for everyone, in this case:
- Try to have at least one meat free day a week - if you already do this then try to reduce your meat intake to 2-3 days per week and make sure half of your plate is full of veggies πŸ₯¦πŸ†πŸ₯•πŸ₯’πŸ…
Falafel salad w. homemade hummus, Kumara chips and avo πŸ₯‘πŸŒ±πŸ₯‘πŸŒ±πŸ₯‘πŸŒ±πŸ₯‘πŸŒ±πŸ₯‘ There is a misunderstanding that plant based diets lack many nutrients including protein & iron, and that they are boring and flavourless 🀯 On the other hand, veganism is seen as a gateway to health and cure for disease 🌈 The truth is, both a vegan and meat eating diet can be healthy and unhealthy in their own ways! β€’ Benefits of eating vegetarian/vegan include: - Environmental sustainability - Less saturated fat (or none if vegan) - saturated fat is the bad fat and is linked to heart diseases - Often higher in fibre (good for gut health) - Can encourage more fruits & veggies in the diet - Vegans/vegetarians have been shown to be the healthiest people, yet this may be due to being more likely to engage in healthier habits (e.g. regular exercise, non-smoker) compared to meat eaters. Just like any diet, there are a few things to be cautious of: - Make a conscious effort to include a wide variety of fruits, vegetables, nuts, legumes, whole grains, dairy or dairy alternatives (soy milk) and meat alternatives (tofu) in the diet to reduce your risk of nutrient deficiencies! Nutrients to watch for and where to find them πŸ₯œPROTEIN: tofu, eggs, dairy, nuts & seeds, legumes, quinoa πŸƒIRON: green leafy veg (spinach), wholegrains, fortified cereals (weetbix), fortified soy milk (read the label) ✨pro tip: eat iron containing foods with vitamin C and avoid caffeine to aid absorption✨ 🍳B12: eggs, dairy, fortified soy milk, marmite, fortified breakfast cereals πŸ₯›CALCIUM: diary, fortified meat and dairy alternatives, fortified orange juice β€’ I understand the vegetarian/vegan life isn’t for everyone, in this case: - Try to have at least one meat free day a week - if you already do this then try to reduce your meat intake to 2-3 days per week and make sure half of your plate is full of veggies πŸ₯¦πŸ†πŸ₯•πŸ₯’πŸ…
Fresh and tasty dinner tonight: Tofu, veggie rice paper rolls with satay sauce πŸ₯œπŸ₯’
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I filled mine with tofu, carrot, cucumber, avo, edamame, mint and coriander 🌱
The options are endless though! Fill these little guys with all the fresh veg you heart desires! πŸ₯•πŸ₯’πŸ₯‘
Fresh and tasty dinner tonight: Tofu, veggie rice paper rolls with satay sauce πŸ₯œπŸ₯’ β€’ I filled mine with tofu, carrot, cucumber, avo, edamame, mint and coriander 🌱 The options are endless though! Fill these little guys with all the fresh veg you heart desires! πŸ₯•πŸ₯’πŸ₯‘
Ferrero Rocher balls of goodness!!
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Holy yum these are amaze balls! And with only 5 simple ingredients they are easy and achievable for anyone to make! 🌰🍫
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Recipe:
β€’ 1 1/2 cups soaked dates
β€’ 2 cups roasted hazelnuts
β€’ 1/2 tsp vanilla
β€’ 1 Tbsp cacao
β€’ a pinch of salt
Combine all ingredients in a food processor and roll the mixture into balls, placing one hazelnut in the middle of each ball.
Optional: Roll your bliss balls in melted chocolate (I used @whittakersnz dark Ghana) and sprinkle on some chopped hazelnuts for extra deliciousness 🀩
Ferrero Rocher balls of goodness!! β€’ Holy yum these are amaze balls! And with only 5 simple ingredients they are easy and achievable for anyone to make! 🌰🍫 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Recipe: β€’ 1 1/2 cups soaked dates β€’ 2 cups roasted hazelnuts β€’ 1/2 tsp vanilla β€’ 1 Tbsp cacao β€’ a pinch of salt Combine all ingredients in a food processor and roll the mixture into balls, placing one hazelnut in the middle of each ball. Optional: Roll your bliss balls in melted chocolate (I used @whittakersnz dark Ghana) and sprinkle on some chopped hazelnuts for extra deliciousness 🀩
Nothing makes me feel more upbeat and alive than a morning workout followed by a delicious bowl of oats πŸ€ΈπŸΌβ€β™€οΈπŸ˜‹
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Remember, it is super important to refuel after a workout! Although many people think expensive protein shakes and supplements are a must to be fit and healthy, REAL food is where it’s at!!
Eating a well balanced meal is just as good, if not better because you are getting a wide range of nutrients that you may be missing out on otherwise!
For a well balanced post work out meal:
β€’ Add some protein to help repair those muscles πŸ’ͺ🏼 (eggs, beans, tofu, meat, nuts, yogurt, milk)
β€’ Add some carbs - try whole grains to keep you satisfied for longer (wholegrain bread, Brown rice, whole oats, quinoa)
β€’ Add some fruit or veg because when should you not!!
No protein shakes needed here🍳🍞πŸ₯¦πŸ’₯
Nothing makes me feel more upbeat and alive than a morning workout followed by a delicious bowl of oats πŸ€ΈπŸΌβ€β™€οΈπŸ˜‹ β€’ Remember, it is super important to refuel after a workout! Although many people think expensive protein shakes and supplements are a must to be fit and healthy, REAL food is where it’s at!! Eating a well balanced meal is just as good, if not better because you are getting a wide range of nutrients that you may be missing out on otherwise! For a well balanced post work out meal: β€’ Add some protein to help repair those muscles πŸ’ͺ🏼 (eggs, beans, tofu, meat, nuts, yogurt, milk) β€’ Add some carbs - try whole grains to keep you satisfied for longer (wholegrain bread, Brown rice, whole oats, quinoa) β€’ Add some fruit or veg because when should you not!! No protein shakes needed here🍳🍞πŸ₯¦πŸ’₯
Lunch today: honey roasted carrots, parsnip and beets with crispy chickpeas, grilled broccoli, quinoa, sunflower seeds, parsley and a mustard dressing πŸ₯•πŸƒβœ¨
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Quinoa is an excellent whole grain, high in protein and minerals including magnesium, folate and iron!
I love this grain because it is so versatile and great for adding a bit of protein to your meals πŸ‘ŠπŸΌ
Lunch today: honey roasted carrots, parsnip and beets with crispy chickpeas, grilled broccoli, quinoa, sunflower seeds, parsley and a mustard dressing πŸ₯•πŸƒβœ¨ β€’ Quinoa is an excellent whole grain, high in protein and minerals including magnesium, folate and iron! I love this grain because it is so versatile and great for adding a bit of protein to your meals πŸ‘ŠπŸΌ
Chocolate cake because why not! πŸ™ŒπŸΌ
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Chocolate and beetroot cake from @gatherandfeast πŸ’œ
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This cake was beautifully rich and dense and is gluten, dairy and refined sugar free &&& can be made vegan! 
I only used 1/2 cup of rice syrup to sweeten this bad boy which was definitely enough for me πŸ‘ŒπŸΌ The beetroots make this cake deliciously moist and add some natural sweetness of their own!
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All in all, I’m one happy gal! πŸ°πŸ’ƒπŸΌ
Chocolate cake because why not! πŸ™ŒπŸΌ β€’ Chocolate and beetroot cake from @gatherandfeast πŸ’œ β€’ This cake was beautifully rich and dense and is gluten, dairy and refined sugar free &&& can be made vegan! I only used 1/2 cup of rice syrup to sweeten this bad boy which was definitely enough for me πŸ‘ŒπŸΌ The beetroots make this cake deliciously moist and add some natural sweetness of their own! β€’ All in all, I’m one happy gal! πŸ°πŸ’ƒπŸΌ
Sunday brunchn’ with my fav @tobyhoeta 🀩
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Thanks @vanguardcoffeecafe for the brunch! Veggie breakie and shakshuka were unreal, hands down best mushrooms I’ve ever had πŸ‘ŒπŸΌ Also the superfood smoothies are pure chocolatey heaven πŸ«πŸ˜‡ A must have for sure!
Sunday brunchn’ with my fav @tobyhoeta 🀩 β€’ Thanks @vanguardcoffeecafe for the brunch! Veggie breakie and shakshuka were unreal, hands down best mushrooms I’ve ever had πŸ‘ŒπŸΌ Also the superfood smoothies are pure chocolatey heaven πŸ«πŸ˜‡ A must have for sure!
3pm slump got me craving some of these orange chocolate bliss balls I made last weekend!! 🀀
How good is the orange and chocolate combo though?! 🍊🍫😍
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Recipe:
β€’ 2 cups soaked dates
β€’ Zest and juice of 2 oranges
β€’ 1 cup toasted hazelnuts
β€’ 1 cup toasted almonds
β€’ 1 heaped Tbs cacao
Blitz all together and add enough almond meal until you get the desired texture 😝
3pm slump got me craving some of these orange chocolate bliss balls I made last weekend!! 🀀 How good is the orange and chocolate combo though?! 🍊🍫😍 β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Recipe: β€’ 2 cups soaked dates β€’ Zest and juice of 2 oranges β€’ 1 cup toasted hazelnuts β€’ 1 cup toasted almonds β€’ 1 heaped Tbs cacao Blitz all together and add enough almond meal until you get the desired texture 😝
Theses were my Moroccan tofu β€œfish balls” with tomato sauce from @rebelrecipes 🌱
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Theses were packed full of flavour, filling and easy to make! Definitely give it a go if you’re looking for something a little bit out of the ordinary πŸ‘©πŸΌβ€πŸ³πŸ’₯
Theses were my Moroccan tofu β€œfish balls” with tomato sauce from @rebelrecipes 🌱 β€’ Theses were packed full of flavour, filling and easy to make! Definitely give it a go if you’re looking for something a little bit out of the ordinary πŸ‘©πŸΌβ€πŸ³πŸ’₯
Safe to say we are a couple of happy chappies here at the flat tonight! @mandas_food and I decided to treat ourselves to some avocado and salmon for dinner πŸ€—πŸ˜
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Avocado and salmon are excellent sources of healthy omega 3 fats! πŸ₯‘πŸŸ
Omega 3 helps to:
❀️Reduce the risk of heart disease
πŸ’₯Fight inflammation
🧠Improve mental health disorders and cognition
πŸ‘ΆπŸΌAid in brain heath and development during pregnancy and early life
So don’t be afraid to eat your fats! πŸ‘ŠπŸΌ
Safe to say we are a couple of happy chappies here at the flat tonight! @mandas_food and I decided to treat ourselves to some avocado and salmon for dinner πŸ€—πŸ˜ β€’ Avocado and salmon are excellent sources of healthy omega 3 fats! πŸ₯‘πŸŸ Omega 3 helps to: ❀️Reduce the risk of heart disease πŸ’₯Fight inflammation 🧠Improve mental health disorders and cognition πŸ‘ΆπŸΌAid in brain heath and development during pregnancy and early life So don’t be afraid to eat your fats! πŸ‘ŠπŸΌ
When it comes to food I have no rules! ❌
Depriving yourself only ever leads to binge eating and guilt which can be a harmful cycle πŸ™…πŸΌβ€β™€οΈ
Everything in moderation is key! If you’re craving chocolate then have piece, enjoy it and move on 🍫
Personally I try and pack as many nutrients as I can into my foods, even my β€œtreat foods”. That’s why I love these pancakes! Only three ingredients, full of fibre and protein to kick start my day and sweet enough to satisfy those pancake cravings 😜πŸ₯ž
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Ingredients:
β€’ 1/2 cup oats
β€’ 1 egg
β€’ 1 mashed banana
Blend all ingredients together and cook away πŸ‘©πŸΌβ€πŸ³
When it comes to food I have no rules! ❌ Depriving yourself only ever leads to binge eating and guilt which can be a harmful cycle πŸ™…πŸΌβ€β™€οΈ Everything in moderation is key! If you’re craving chocolate then have piece, enjoy it and move on 🍫 Personally I try and pack as many nutrients as I can into my foods, even my β€œtreat foods”. That’s why I love these pancakes! Only three ingredients, full of fibre and protein to kick start my day and sweet enough to satisfy those pancake cravings 😜πŸ₯ž β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€”β€” Ingredients: β€’ 1/2 cup oats β€’ 1 egg β€’ 1 mashed banana Blend all ingredients together and cook away πŸ‘©πŸΌβ€πŸ³
Roast veggie salad for my no fuss dinner! πŸ’πŸΌβ€β™€οΈ
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This meal is so versatile and easy to make! Simply roast your fav veggies, add a source of protein, and drizzle on a dressing πŸ₯—
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I spiced my veggies up with cumin seeds and smoked paprika, added some crispy chickpeas, feta, spinach and drizzled over a tahini dressing πŸƒ
Roast veggie salad for my no fuss dinner! πŸ’πŸΌβ€β™€οΈ β€’ This meal is so versatile and easy to make! Simply roast your fav veggies, add a source of protein, and drizzle on a dressing πŸ₯— β€’ I spiced my veggies up with cumin seeds and smoked paprika, added some crispy chickpeas, feta, spinach and drizzled over a tahini dressing πŸƒ
I’ve been making my own muesli for a while now and have never turned back! The supermarket varieties are loaded with unnecessary amounts of sugar and just don’t satisfy me throughout the morning. Although there are some nutritious mueslis out there, they often come with a huge price tag! 😬
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This is my cacao, almond and banana granola 🀩
It’s naturally sweetened with mashed banana and a little honey, and is full of whole grains, which keeps me satisfied and sets me up well for the day ahead! πŸ€ΈπŸΌβ€β™€οΈ
I’ve been making my own muesli for a while now and have never turned back! The supermarket varieties are loaded with unnecessary amounts of sugar and just don’t satisfy me throughout the morning. Although there are some nutritious mueslis out there, they often come with a huge price tag! 😬 β€’ This is my cacao, almond and banana granola 🀩 It’s naturally sweetened with mashed banana and a little honey, and is full of whole grains, which keeps me satisfied and sets me up well for the day ahead! πŸ€ΈπŸΌβ€β™€οΈ
My β€˜use up what ever is in the fridge meal’ actually turned out pretty damn gewwwd!
Carrot, courgette and herb fritters with homemade beetroot hummus πŸ‘…
My β€˜use up what ever is in the fridge meal’ actually turned out pretty damn gewwwd! Carrot, courgette and herb fritters with homemade beetroot hummus πŸ‘…
Happy birthday to me 🎢🎡🎢
My amazing boyfriend surprised me with a raw mango coconut cheese cake!! 🍰
How good right?! πŸŽ‰
Happy birthday to me 🎢🎡🎢 My amazing boyfriend surprised me with a raw mango coconut cheese cake!! 🍰 How good right?! πŸŽ‰
Healthier muesli bars ⚑️
Unlike the majority of store bought muesli bars, these little guys are jam packed full of goodness without any nasty additives! 
The benefits of making your own muesli bars at home:
1. You know exactly what you are eating
2. Less sugar and saturated fat
3. No plastic wrapping
4. You can alter the recipe to suit your taste buds
5. And most importantly it’s fun and they taste AMAZING 🀩
Here is the recipe:
β€’ 1.5 cups oats
β€’ 1/4 cup flax seeds
β€’ 1/8 cup chia seeds
β€’ 1/4 cup sunflower seeds
β€’ 1/4 cup pumpkin seeds
β€’ 1 cup of nuts of choice (I used almonds and hazelnuts)
β€’ 1/2 cup dried fruit (I used goji berries)
β€’ 1/2 cup of chocolate chips (optional - I used vegan dark choc chips)
β€’ 1/2 cup sweetener of choice (I used honey)
β€’ 1 cup peanut butter
Method:
Mix all ingredients in a bowl until well combined. Press the mixture down firmly into a baking dish and place in the fridge over night or in the freezer for a few hours until firm. Best to keep this one refrigerated as it does get a wee bit crumbly!
Enjoy!! πŸ’•
Healthier muesli bars ⚑️ Unlike the majority of store bought muesli bars, these little guys are jam packed full of goodness without any nasty additives! The benefits of making your own muesli bars at home: 1. You know exactly what you are eating 2. Less sugar and saturated fat 3. No plastic wrapping 4. You can alter the recipe to suit your taste buds 5. And most importantly it’s fun and they taste AMAZING 🀩 Here is the recipe: β€’ 1.5 cups oats β€’ 1/4 cup flax seeds β€’ 1/8 cup chia seeds β€’ 1/4 cup sunflower seeds β€’ 1/4 cup pumpkin seeds β€’ 1 cup of nuts of choice (I used almonds and hazelnuts) β€’ 1/2 cup dried fruit (I used goji berries) β€’ 1/2 cup of chocolate chips (optional - I used vegan dark choc chips) β€’ 1/2 cup sweetener of choice (I used honey) β€’ 1 cup peanut butter Method: Mix all ingredients in a bowl until well combined. Press the mixture down firmly into a baking dish and place in the fridge over night or in the freezer for a few hours until firm. Best to keep this one refrigerated as it does get a wee bit crumbly! Enjoy!! πŸ’•
Once again I’ve combined two of my favourite things!
Peanut butter brownie bliss balls πŸ₯œπŸ«πŸ’«
Check out that generous dollop if pb though!! πŸ€©πŸ‘…
Once again I’ve combined two of my favourite things! Peanut butter brownie bliss balls πŸ₯œπŸ«πŸ’« Check out that generous dollop if pb though!! πŸ€©πŸ‘…