Falafel salad w. homemade hummus, Kumara chips and avo
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!
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
🥜PROTEIN: tofu, eggs, dairy, nuts & seeds, legumes, quinoa
🍃IRON: 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
🥛CALCIUM: diary, fortified meat and dairy alternatives, fortified orange juice
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 🥦🍆🥕🥒🍅
Fresh and tasty dinner tonight: Tofu, veggie rice paper rolls with satay sauce 🥜🥢
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! 🥕🥒🥑
Ferrero Rocher balls of goodness!!
Holy yum these are amaze balls! And with only 5 simple ingredients they are easy and achievable for anyone to make! 🌰🍫
• 1 1/2 cups soaked dates
• 2 cups roasted hazelnuts
• 1/2 tsp vanilla
• 1 Tbsp cacao
• 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 🤸🏼♀️😋
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:
• Add some protein to help repair those muscles 💪🏼 (eggs, beans, tofu, meat, nuts, yogurt, milk)
• Add some carbs - try whole grains to keep you satisfied for longer (wholegrain bread, Brown rice, whole oats, quinoa)
• Add some fruit or veg because when should you not!!
No protein shakes needed here🍳🍞🥦💥
Lunch today: honey roasted carrots, parsnip and beets with crispy chickpeas, grilled broccoli, quinoa, sunflower seeds, parsley and a mustard dressing 🥕🍃✨
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 👊🏼
Chocolate cake because why not! 🙌🏼
Chocolate and beetroot cake from @gatherandfeast 💜
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 👌🏼 The beetroots make this cake deliciously moist and add some natural sweetness of their own!
All in all, I’m one happy gal! 🍰💃🏼
Sunday brunchn’ with my fav @tobyhoeta 🤩
Thanks @vanguardcoffeecafe for the brunch! Veggie breakie and shakshuka were unreal, hands down best mushrooms I’ve ever had 👌🏼 Also the superfood smoothies are pure chocolatey heaven 🍫😇 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?! 🍊🍫😍
• 2 cups soaked dates
• Zest and juice of 2 oranges
• 1 cup toasted hazelnuts
• 1 cup toasted almonds
• 1 heaped Tbs cacao
Blitz all together and add enough almond meal until you get the desired texture 😝
Theses were my Moroccan tofu “fish balls” with tomato sauce from @rebelrecipes 🌱
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 👩🏼🍳💥
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 🤗😍
Avocado and salmon are excellent sources of healthy omega 3 fats! 🥑🐟
Omega 3 helps to:
❤️Reduce the risk of heart disease
🧠Improve mental health disorders and cognition
👶🏼Aid in brain heath and development during pregnancy and early life
So don’t be afraid to eat your fats! 👊🏼
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 🙅🏼♀️
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 “treat 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 😜🥞
• 1/2 cup oats
• 1 egg
• 1 mashed banana
Blend all ingredients together and cook away 👩🏼🍳
Roast veggie salad for my no fuss dinner! 💁🏼♀️
This meal is so versatile and easy to make! Simply roast your fav veggies, add a source of protein, and drizzle on a dressing 🥗
I spiced my veggies up with cumin seeds and smoked paprika, added some crispy chickpeas, feta, spinach and drizzled over a tahini dressing 🍃
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! 😬
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! 🤸🏼♀️
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:
• 1.5 cups oats
• 1/4 cup flax seeds
• 1/8 cup chia seeds
• 1/4 cup sunflower seeds
• 1/4 cup pumpkin seeds
• 1 cup of nuts of choice (I used almonds and hazelnuts)
• 1/2 cup dried fruit (I used goji berries)
• 1/2 cup of chocolate chips (optional - I used vegan dark choc chips)
• 1/2 cup sweetener of choice (I used honey)
• 1 cup peanut butter
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!