Balance By Three Nutrition | Nutritionist

Balance By Three Nutrition

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25.01.2022 5-INGREDIENT NO-BAKE PEANUT BUTTER BARS Although they’re often marketed as the ‘perfect healthy snack’, your average store bought muesli & protein bars unfortunately tend to contain an unnecessary amount of added sugar, refined starch / fat and lack the sufficient fibre and protein needed to keep you satiated until your next meal. Because of these reason; we LOVEEE making #healthy homemade bars of our own! ... Packed with a perfect balance of healthy fats, complex carbohydrates and 14 grams of protein per bar, these Peanut Butter Bars are our ideal on the go snack! For those that want to make this recipe #nutfree , sub in sunflower seed, pumpkin seed or wow butter instead of the peanut butter and use a rice milk or soy milk instead of almond milk. INGREDIENTS 2 cups large flake oats use gluten-free if necessary 2 scoops vanilla protein powder cup natural peanut butter cup unsweetened almond milk (or a little more if the mixture still seems dry. You want it to be slightly sticky so that it all binds together) 2 tbsp maple syrup or honey METHOD 1. In a large bowl, mix together the oats and vanilla protein powder. Next, add the peanut butter, almond milk, and maple syrup, if desired. Stir until well combined and slightly sticky. The mixture should bind together but not be gooey. 2. Line a 9-inch square baking pan with parchment paper and press the mixture into the pan with a spatula until equally distributed. Place the pan in the freezer for 30 minutes. 3. Remove from freezer and cut the mixture into 8 equal-sized bars using a sharp knife. You may need to allow mixture to thaw out for a few minutes before you can cut through the bars. 4. Place each bar in a little Ziploc bag or glad-wrap and store in fridge or freezer. Enjoy! x #peanutbutter #bars #healthysnacks

08.01.2022 100 CALORIE GOOEY CHOCOLATE BROWNIES . That’s right!! Welcome to 100 calories of pure gooey chocolate goodness! . Usually I’m really not big on sharing the energy content behind the meals I post, but the macros behind these brownies are wayyy too good to leave out!!... . So if you’ve ever wanted a healthy brownie recipe that doesn’t leave you with the good ol protein after taste or tastes as dry as the Sahara Desert, this would be it!! . INGREDIENTS 1/2 cup chocolate, chopped (I used dark chocolate) 1 cup @chobaniau plain greek yoghurt 1/2 cup Stevia 3/4 cup all purpose flour (gluten free, if needed) 1/2 cup cocoa powder 1/2 tsp baking soda 1/2 cup milk 1 cup of additional chocolate chips of choice (optional) . METHOD . Preheat the oven to 180C. Line an 8 x 8-inch pan with parchment paper, and set aside. . In a microwave-safe bowl, add your chopped chocolate. Melt your chocolate. Let sit for 1-2 minutes, before adding your yogurt and sugar. Whisk until smooth and transfer to a large mixing bowl. . Add the flour, cocoa powder, and baking soda, and mix until just combined. Add your milk and mix well, until fully incorporated. Fold through your chocolate chips, if using them. . Transfer to the lined pan and bake the brownies for 25-30 minutes, or until a skewer comes out just clean. Remove from the oven and let cool in the pan for 10 minutes, before carefully transferring to a wire rack to cool completely. #brownies #healthybrownies #chocolate #100calories #chocolatebrownies

06.01.2022 A small reminder that no matter how much you think you’ve ‘failed’ this weekend, you haven’t. Life isn’t black and white, and neither are you and your goals! If you’re starting to regret that breaky date this morning, stressing about your night out with girls tonight or are thinking about canceling your plans because it doesn’t fit within your macros... it’s time to reassess. ... True ‘success’ is LEARNING how to live a happy and balanced life whilst still achieving your goals. At Balance By Three you never fail... you win and learn. #progressoverperfection

05.01.2022 ALMOND BUTTER TOAST WITH TOASTED COCONUT & HONEY . I don’t know about you guys but I am SO excited for the weekend! These past two weeks we’ve been hidden away working hard on something so INCREDIBLE for you all and I can’t wait to share it with you soon!! . Before we get to our drool worthy breaky, I have to remind you that our amazing @bodyfit_berwick GIVEAWAY WINNER will be announced this Sunday!! So keep an eye out on our pages to see if you’re the lucky winner!... . NOW it’s time for our favourite healthy lazy day / in a rush breaky... Almond Butter Toast with Toasted Coconut!! . INGREDIENTS . 2 slices of wholemeal toast 1 serve of almond butter (or your favourite nut butter of choice) 1 banana, sliced 1 drizzle of honey 1 small handful of flaked coconut, toasted 1 pinch of salt . Then all you need to do is toast, top and enjoy!! #loadedtoast #breakfastideas #healthybreakfast

05.01.2022 PB & COCONUT BLISS BALLS . HAPPY SUNDAY ANGELS! I hope you’re all having an incredible weekend recovering from last nights AFL win or loss . Today I’m bringing you a vegan, gluten and dairy free favourite of mine; Peanut Butter and Coconut Bliss Balls!... . A delicious snack to fuel you through your week, these sweet & salty treats are full of healthy fats and protein to keep you satisfied for longer! . INGREDIENTS 1 cup quick oats 3/4 cup shredded coconut (+ extra for rolling) 1/2 cup smooth peanut butter (100% peanut butter is best!) 1/2 cup peanuts (dry-roasted, unsalted) 1/4 cup pitted Medjool dates, packed 3/4 teaspoon cinnamon 3/4 teaspoon salt 3 tablespoons coconut oil 3 tablespoons maple syrup . METHOD 1. Add quick oats, shredded coconut, peanut butter, peanuts, pitted dates, cinnamon and salt to a blender or food processor. Pulse until the texture of coarse sand, with no large pieces of date visible. . 2. Add coconut oil and maple syrup to food processor. Pulse until the dough comes together in a ball. . 3. Scoop out dough and use your hands to squeeze it together, shaping into approximately 16 balls. Roll each ball into extra shredded coconut, until covered. . 4. Place in an airtight container and refrigerate until firm - then enjoy!! See more

03.01.2022 HEALTHY CINNAMON DOUGHNUTS WITH A DREAMY VANILLA GLAZE . Okay I have a new obsession and it’s time for you to join! These healthy cinnamon doughnuts with the DREAMIEST vanilla glaze will leave you drooollliinngggg . DOUGHNUT INGREDIENTS ... 1 cup of flour (I use whole wheat but you can also use all purpose flour or a gluten free 11 substitute) 1/2 teaspoon of baking soda 1 teaspoon of baking powder 1 pinch of salt 1/2 teaspoon of cinnamon 1/4 cup of maple syrup 1/2 cup of almond milk 3 tablespoons of nut butter (I used peanut butter this time but have also made these with almond butter) 1 teaspoon of vanilla extract 1 medium banana, mashed . GLAZE INGREDIENTS 1/2 cup (80 grams) powdered sugar 1/2 teaspoon vanilla extract 1 small pinch salt 1 or 2 tablespoons almond milk 1 handful of whatever topping you’d like! (We chose crushed pecans) . METHOD . Pre-heat oven to 180C and grease a 6 cavity donut pan. . In a large bowl, mash your banana until few lumps remain. Stir in the milk, nut butter, maple syrup, and vanilla extract. Stir until well combined. . Over top of the wet ingredients, sift together the flour, baking soda, baking powder, salt, and cinnamon and mix everything together to combine. . Evenly spoon the mixture into the 6 muffin cups. . Bake in oven for 15-20 minutes or until golden brown and a toothpick inserted in the middle comes out clean. . GLAZE METHOD . Whilst the doughnuts are baking, in a medium bowl whisk together the powdered sugar, vanilla extract and salt. . Add 1 tablespoon of milk, and whisk to combine. If the glaze is too thick, add additional milk, 1/2 teaspoon at a time until the desired consistency is reached. . Dip the warm donuts in the vanilla glaze, return to the wire rack, and immediately top with sprinkles. Allow glaze to set at room temperature for about 30 minutes before stacking or serving. . Then my favourite part.... eat and enjoy!! #doughnuts See more

03.01.2022 3 TIPS TO HELP YOU STOP OBSESSIVELY COUNTING CALORIES Calorie counting obsessions are not only increasing, but have an incredibly strong relationship with disordered eating behaviours - and as the #summerbody season unfortunately begins, so does the seasonal increase of disordered eating / eating disorders. This constant pressure to get ‘summer body ready’ mixed with the usual bombardment of weight loss campaigns; can lead to many of us seeking a variety of tactics loos...e weight. Thanks to popular apps like ‘MyFitnessPal’ (which is INCREDIBLY inaccurate and damaging when it comes to calculating your individual energy/macro requirements) we see many unhealthy habits begin to form. Now I’m not here to say calorie counting is the devil, it can be a helpful tool when used correctly with the guidance of an accredited health professional, but it can also EASILY become a harmful tool that puts your physical and mental health at risk. Unfortunately, counting calories for a prolonged period of time can lead to a fairly unhealthy relationship with food - causing us to trust a calculator over our own body’s internal cues, aka hunger-fullness. So if you’ve found yourself down this deep dark rabbit hole of calorie counting and are struggling to get out / trust your own body again; please reach out! Yet in the meantime, SWIPE to see our 3 tips to help you begin your journey to becoming calorie counter free. #caloriecounting