Beet It Nutrition in Indooroopilly, Queensland | Alternative & holistic health service

Beet It Nutrition

Locality: Indooroopilly, Queensland

Address: Shop 1019a, 318 Moggill Road 4068 Indooroopilly, QLD, Australia

Website: http://www.beetitnutrition.com.au

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25.01.2022 Don't get me started... ......ok since you asked Diet soft drinks have very little calories because they are sweetened using artificial sweeteners instead of sugar (eg. aspartame, saccharin, acesulfame-k).... However, no sugar does not always equal healthy . Here are the reasons why: No nutrients at all . Diet soft drinks are essentially just carbonated water, artificial sweeteners, colours, flavorings and preservatives. They may lead to weight gain by stimulating your sweet taste receptors. This further increases sweet cravings so your consumption of sweet foods may increase . Artificial sweeteners have shown to change our gut bacteria which can lead to poor blood sugar control (this is what happens in people with diabetes!) Consuming artificially sweetened drinks while pregnant increases the risk of childhood obesity . Regular consumption of diet coke is linked to osteoporosis. The caffeine and phosphorus may block the absorption of calcium in our food. I'm a big fan of "everything in moderation". So if you like soft drinks, treat yourself occassionally (eg. once a fortnight) and go for the REAL stuff instead of artificially sweetened . See more

25.01.2022 Try them before you judge them . These poor buggers always get such a bad rep. In fact, I was grossed out by sardines for a long time too . I totally get it though. They don't look good, they don't smell good and they don't sound good . But if you get good quality sardines, they taste D.E.L.I.C.I.O.U.S. (I honestly prefer them over tuna now)! ... They're super nutritious being packed full of healthy omega 3 fats, protein + calcium. They also hardly contain toxic heavy metals (eg. mercury) since they're much lower in the food chain ! As sardines come ready-to-eat, they're a super easy way to get more fatty fish into our diets since sometimes buying/cooking fish can be a pain (and expensive). My favourite way of eating them is: - Adding them to a salad - Putting them on top of avo on toast - Straight out the can for a snack! I've tried many different sardine brands but my favourite is @johnwestaustralianz (you gotta try their lemon, chilli garlic flavour ). John West's sardines also seem to have the highest omega 3 content out of all the brands that I've come across so definitely give them a go! I know not everyone is going to love them as much as I do, but who knows... maybe you will? See more

24.01.2022 Bet you haven't tried this snack yet (unless you're asian ) This is the perfect sweet snack/dessert for when you're craving something light and refreshing. Just make sure your tomatoes are cold . Can use any sweetener you wish- although sugar is the traditional one.

24.01.2022 Lovin all the fresh fruit here in Tassie

23.01.2022 INTRODUCING... TILLY! Didn't ever think I'd be a cat person until we adopted Tilly a month ago. She brings so much joy and happiness to our lives and can't imagine life without her! I've got her on a 80:10:10 raw meat:organ:bone diet so that everyone in our household is eating a well balanced diet .

23.01.2022 Focus on the ingredients, not just the numbers Most nutrition information panels (NIPs) on food packaging are merely estimates of the nutrients in products. Food companies have the choice of analysing their product accurately at a lab OR can use various databases which are averages of historical lab tests. ... Most will choose the latter option as lab analysis takes time and costs money . Therefore, our food regulating body 'FSANZ', allows for up to 20% margin of error for the values in NIPs. NIPs are still very useful! In fact, I use them all the time to get a rough understanding of the nutrient breakdown. However, if you choose one brand over another because it says it has "10 less calories", just understand...this may not actually be the case . So next time you go shopping, focus more on the INGREDIENTS list. The shorter it is, the better. Make sure it's full of good quality, whole foods and low in sugar/transfats. Put the ones with artificial preservatives and flavourings back on the shelf . See more

23.01.2022 REFRESHING KOREAN SEAWEED SALAD Seaweed is packed with iodine, a mineral necessary for thyroid health, regulating metabolism and hormonal health. This recipe is so easy to make as long as you have the wakame seaweed. It's easy to find dried wakame at your local asian grocer so give this recipe a go!... INGREDIENTS: - 35g dried wakame (or 4 cups rehydrated) - 1/2 red onion, sliced - 1 carrot, grated using a mandoline Sauce - 1/2 cup apple cider vinegar - 1 tsp salt - 1 tbsp sugar or your choice sweetener - 1 tbsp sesame oil - 1 tsp sesame seeds (optional) METHOD: 1. Fill a large bowl with water and soak the dried wakame for 30 minutes to rehydrate. 2. Strain the water out after 30min and cut into 5cm long pieces. 3. Combine the wakame pieces with the cut up carrot and onion. 3. Mix all the sauce ingredients together in bowl. 4. Add the sauce to the wakame mixture and combine thoroughly. 5. Sprinkle with sesame seeds and it's ready to eat! Best eaten as a side dish for a rice meal. * Can keep in the fridge for up to a week. See more

23.01.2022 Fluffy Low Carb Bread Rolls (NO YEAST) Gluten free. Dairy free. Paleo. Keto friendly. ... It's crazy how yeast is sold out everywhere these days. So instead of making traditional buns, give this easy recipe a go! The secret ingredient that gives these rolls its bread-like texture is... PSYLLIUM HUSK! (Swipe to see how bouncy they are!) Psyllium husk is super high in fibre so many people take it as a fibre supplement. In fact, it's the main ingredient in Metamucil! You can usually find pure psyllium husk in the health food aisle at your local supermarket or health food store. So give these high fibre, high protein rolls a go- you'll be amazed by how similar they are to normal bread! M A K E S: 8 rolls I N G R E D I E N T S - 10 tbsp psyllium husk powder - 2.5 cups almond flour - 4 tsp baking powder - 1 tsp salt - 2 cups boiling water - 4 tsp apple cider vinegar - 6 egg whites (you can find pure egg whites in a carton in the egg aisle) - 3 tbsp sesame seeds (optional for garnish) M E T H O D: 1. Preheat oven to 180C and line a baking tray. 2. Boil up 2 cups of water. 3. Mix all the dry ingredients in a bowl with a whisk. Make sure to get out all the clumps. 4. Mix in the vinegar and egg whites. 5. Pour in the hot water and mix vigorously for 30 seconds. This is when the magic happens! 6. Once the mixture thickens up and forms a dough, divide and shape into 8 small rolls (wet your hands if dough is sticking to them). 7. Place rolls on baking tray and brush tops with water. Sprinkle sesame seeds on top to garnish. 8. Bake for 60min or until the rolls sound hollow when you tap the bottom. 9. Enjoy with your favourite spreads, avo, or turn them into sliders! #bread #glutenfree

23.01.2022 Farmed salmon would be white if we didn't dye them pink! The pink flesh in wild salmon is due to 'astaxanthin', a super powerful antioxidant with many health benefits! Wild salmon consume astaxanthin from the krill and shrimp in their diet . On the other hand, farmed salmon are typically raised in feedlots and are fed mostly corn and soy pellets. These foods lack the natural astaxanthin so their flesh turn out to be white! Farmers then have to add a red dye to thei...r feed to colour the flesh . Wild salmon is also a lot more nutrient dense than farmed: Less saturated fat Similar omega-3 content 3 times LESS omega 6 (Too much omega 6 is highly inflammatory for our bodies. Farmed salmon have high amounts as corn and soy are very high in omega 6) Higher in many other vitamins and minerals So next time you go shopping, check the label to see if your fish is 'farmed' or 'wild caught'. It'll be more expensive but also more nutritious. If wild caught isn't available, don't fret. Farmed fish is still a very nutritious option. HAPPY SUNDAY EVERYONE!

23.01.2022 Are your eggs really "free range"? When we buy "free range" eggs, I'm sure we all think of happy chickens, roaming green fields and foraging for food . The CSIRO define "free range" eggs as a maximum of 1500 hens per hectare and the RSPCA say even up to 2500 birds.... However, the Australian government set a free range egg standard in 2017 allowing 10,000 hens per hectare... but this only applies to hen's outdoor grazing areas. So when the hens are put inside their sheds, they are packed to the brim with birds. What's more, the government states they need "regular and meaningful" access to outdoor areas but don't specify a minimum amount of time. So some birds may never really make it outside but as long as there is a door to outdoor spaces, egg farmers can label their eggs as being "free range". In a huge shed packed full of birds, you can imagine how difficult it would be to wade through and get outdoors . True "free range" hens are healthier as they: Get vitamin D from natural sunlight Forage and eat food they would naturally eat (eg. grubs, insects, seeds, plants) Have space to stretch, flap their wings and find secluded places to lay eggs Ingest good gut bacteria from the soil as they forage. Therefore, these eggs are generally more nutritious too . When buying eggs, make sure to look out for less than 2500 BIRDS/HECTARE. You'll know the farmers that are confident with their farming practices as many now have live webcams for you to see what their hens are up to in real time . Where we spend our money counts, so try to pay an extra few dollars and support egg farmers that do it the right way . See more

22.01.2022 Latte from Tassie, practising good hand hygiene Just a friendly reminder to continue washing your hands and sanitizing regularly- especially in public areas. Gloves, when used correctly, can also provide further protection . ... Ps. Gloves on dirty dog paws can also provide great protection for your car seats . Hope you're all staying safe and staying sane . #stayathome #covid19 See more

22.01.2022 1 INGREDIENT FLAX BREAD So I've been trying keto for a week now and already missing bread . This recipe only uses flaxseeds as the main ingredient and so EASY to make. It's a little denser than normal bread but would be great to toast and top with some avo and pesto .... Vegan. Gluten free. Keto. High fibre. High omega 3. INGREDIENTS: - 2.5 cup flaxseed meal - 1 cup water - 1 tsp baking powder - 1 tsp baking soda - 1 tsp apple cider vinegar - 1/2 tsp salt METHOD: 1. Preheat oven to 220C and line a sheet pan with baking paper. 2. Mix all the dry ingredients together and then add the water + apple cider vinegar. 3. Form into a loaf shape and place on baking sheet. 4. Bake for 50-60min until crust is nice and hard. 5. Cool completely and slice! See more

22.01.2022 As long as they're not mouldy, they're good to eat

22.01.2022 3 INGREDIENT PB RICE KRISPY BARS Such a quick n easy snack for my peanut butter lovers out there! Brings me back to my primary school days . INGREDIENTS:... - 3 cups rice bubble cereal - 3/4 cup natural peanut butter - 6 tbsp honey or maple syrup METHOD: 1. Line a 20cm x 20cm tin with baking paper. 2. Place your peanut butter and sweetener of choice into a saucepan and heat over low heat until warm. Whisk to combine. 3. Place rice bubbles into a large bowl. 4. Pour warmed peanut butter mixture into rice bubbles and combine. 5. Place combined mixture into the prepared square tin. 6. Refrigerate until firm. 7. Cut into 9 slices and enjoy with a cup of tea! See more

21.01.2022 SALTED CARAMEL DALGONA COFFEE I'm a tad late to the band wagon but better latte than never . I fell in love with salted coffee in Vietnam so if you're a fan of salted caramel- you'll love this one! ... PRO TIP: use a protein shaker to whip up the coffee mousse - only takes a minute . Otherwise, you can also use a whisk (5min) or electric whisk (2min). SERVES: 1 large or 2 small INGREDIENTS: - 2 tbsp instant coffee powder - 2 tbsp hot water - 2 tbsp sweetener of your choice (eg. sugar, lakanto, erythritol- Stevia won't work well ) - a pinch of salt - few ice cubes - milk of your choice (I used @sanitarium_au new barista almond milk ) METHOD: 1. Mix all ingredients in a small bowl until dissolved. 2. Pour into a protein shaker with the shaker ball and ensure lid is tightly shut. 3. Shake vigorously for 1-2 minutes or until super thick and pillowy. 5. In a cup, pour in your milk and a few ice cubes. Then top with your coffee mousse. 6. Enjoy!

21.01.2022 SMOKEY ROASTED CAPSICUM DIP Sick of having jam on toast for brekky? Even if you're not, you gotta give this recipe a go! It's definitely been a staple in my household as it goes so well with everything! Try it with scrambled eggs, grilled chicken, veggie sticks, crackers or better yet, my flaxseed bread recipe!... INGREDIENTS: - 1 cup your choice pepitas/cashew/pinenuts/walnuts - 3 tbsp olive oil - 1 cup raw pumpkin, cubed - 3 large or 6 small red capsicums, thickly sliced - 2 garlic cloves - 1/3 cup parmesan cheese or savoury yeast - 1 tsp smoked paprika - 1/4 fresh red chilli (optional) - 1.5 tsp salt METHOD: 1. Bake the pumpkin and capsicum slices drizzled with olive oil at 200C for ~20min or until they are completely cooked through. Cool for 15min. 2. In a food processor, place your choice of nuts/seeds and blitz until nice and small. 3. Add the rest of the ingredients including the cooled pumpkin + capsicum and blitz until well combined. 4. Serve as a condiment for meat, use as a dip, or have on top of toast for brekky! *Store in an airtight container for up to a week See more

20.01.2022 How many of these do you eat regularly? Probiotics are microorganisms that have health benefits when we consume them. These health benefits include:... Improving digestive health Strengthening your immune system Reducing weight Keeping your heart healthy Reducing depression & anxiety Improving allergies & skin conditions Fermented foods are a great way to naturally consume probiotics and keep our gut healthy 'n happy . This fermenting process also creates a bunch of beneficial enzymes, B vitamins and short chain fatty acids (food for our gut cells). So try to incorporate at least 1 fermented food every day. Remember to eat a variety as each one contains a different set of beneficial bacteria! *If you suffer from digestive issues, work with a dietitian as sometimes probiotic supplements may be the better option over fermented foods. See more

20.01.2022 Has Kellogg's been lying to you all this time? In a sense, yes. For most people, you don't need to eat breakfast to be "healthy". It truly comes down to the individual. Some people may benefit and even prefer skipping breakfast and only eating lunch + dinner. This is called intermittent fasting (IF) where you only eat for a period of 6-8hrs in a day. ... Many benefits have been shown with IF including: Weight loss Improves insulin sensitivity (can benefit people with diabetes or PCOS) Promotes the repair of damaged cells in our body Removes waste material from inside our cells Improves brain health Improves focus and productivity as you save time in the morning However, IF isn't for everyone as some people: Have blood sugar control issues and can get dizzy/low energy from no breakfast Have a lifestyle/job that doesn't allow for IF eating patterns Tend to binge on unhealthy food when they break their fast Love breakfast too much to give it up (AND THAT'S A-OK! ) Certain breakfast food companies have lead people to believe that they MUST eat breakfast to be healthy. But that just isn't the case as there are numerous benefits that also come with eating patterns like IF where you tend to skip breakfast. As a dietitian, I'd recommend whatever works best for you and your lifestyle. Listen to your body and eat when you're hungry. If you do trial IF, give it at least 2 weeks as it takes a while for your hunger cues to adjust to your new eating patterns. If you have issues with low blood sugar levels or taking blood sugar medication, send me a message to see what pattern of eating may be best for you. Happy Friday! See more

20.01.2022 VEGAN CHOC CHIP COOKIE DOUGH BALLS If you made my cashew milk recipe and have some leftover strained cashew meal, this is the perfect way to use it up! Otherwise, you can also just use whole cashews too . To be honest, I've never been the biggest fan of raw cookie dough so I prefer to eat these nice 'n hot. Place them in the microwave for 30 seconds for a more fluffy muffin texture (swipe to the 3rd pic ).... MAKES: 8-10 balls INGREDIENTS: - 1 cup leftover cashew meal or whole cashews - 1/2 cup rolled oats - 3 tbsp maple syrup/honey/agave syrup - 1/2 tsp cinnamon - 1 tsp vanilla extract - 1/4 tsp salt - 1/4 cup choc chips METHOD: 1. Place all the dry ingredients, except choc chips, into the food processor and blitz until fine chopped. 2. Add the maple syrup and blitz again until a dough forms. 3. Take out the blade and mix in the chocolate chips. 4. Form into small balls and place in an airtight container. 5. Store in fridge for up to 1 week. If you're like me, zap a cookie dough ball in the microwave for 30 sec right before eating for a cakey texture . See more

20.01.2022 Creamy Cashew Milk So much creamier than the plant based milks you buy at the supermarket + no gums or additives either! If you have a powerful high speed blender (eg. Vitamix), you probably dont even need to strain the milk. But if you want a super smooth milk, strain the cashew meal out and save it for my upcoming raw choc chip cookie dough recipe .... MAKES: 1L INGREDIENTS: - 1 cup cashews, soaked for at least 4hrs - 4 cups (1L) of filtered water - 1/4 tsp salt - 1 medjool date or sweetener of choice (optional) - 1 tsp vanilla extract or cinnamon powder (optional) METHOD: 1. Place soaked cashews, salt, date and vanilla into a blender with 2 cups of water and blend until very smooth (~30sec). 2. Add in the other 2 cups of water and blend until well combined. 3. You can bottle the cashew milk now if you're fine with the little cashew pieces in the milk. Otherwise pour the mixture through a nut milk bag or cheesecloth and squeeze out the milk into a bowl. 4. Bottle up the milk and save the cashew meal for my upcoming choc chip cookie dough ball recipe. 5. Best served chilled, with a slice of my double choc zucchini bread recipe . **Make sure to shake before pouring as the milk will separate in the fridge. See more

19.01.2022 HEALTHY 5MIN CHIA RASPBERRY JAM It's so easy, so delicious & so good for you! ... Love pairing this jam with nut butters on my flaxseed toast (recipe in previous post). Otherwise, mix it into oats, Greek yoghurt OR stay tuned for my jam drop cookie recipe . Use whatever berries you wish (I loveee raspberries)- fresh or frozen are both A-OK . Vegan. Keto. Low sugar. High fibre. SERVES: 10 INGREDIENTS: - 2 cups your choice fresh/frozen berries - 1 tbsp lemon juice - 2 tbsp water - 2-3 tbsp your choice sweetener (honey, maple syrup, erythritiol, stevia etc.) - 2 tbsp chia seeds METHOD: 1. Place berries into a pot and cook over medium heat for about 5min. They should start to breakdown. 2. Add in the lemon juice, water and sweetener. 3. Mash the berries to your desired texture. Taste the mixture to adjust sweetness to your liking. 4. Continue cooking for another 2-3min. 5. Remove from heat and stir in the chia seeds. Mixture should thicken up into a jam. If too thick, add more water to thin out. 6. Let cool and then transfer to a glass jar. Will keep in the fridge for 1-2 weeks. See more

19.01.2022 Creamy Green Avocado Smoothie Currently my favourite smoothie to have with brekkie! It's both DELICIOUSSS and packed full of vitamins, minerals, fibre and healthy fats . ... Such a versatile recipe- you can add in seeds, protein powder or different leafy greens to suit your preferences . SERVES: 1 INGREDIENTS: - 1 frozen banana or 1/2 cup mango - 1 cup frozen pineapple - 1/2 ripe avocado - 1 inch ginger - 1 cup spinach - 1 cup your choice of milk (I like almond or coconut) METHOD: 1. Place all ingredients into a blender. 2. Blend until smooth. 3. Pour into a cup and drink with a straw (smoothies always taste better with a straw ) See more

19.01.2022 Is being hangry an actual thing? I'm sure many of us have experienced states of supreme irritability an hour or so before we eat (and sometimes having to apologise for the things we say ). We refer to it as being 'hangry' but why exactly does it happen?... Well the main reason we feel this way is due to a decrease in our blood sugar levels . Our body functions best between a certain blood sugar range but when it drops below this range, we release stress hormones such as adrenaline and cortisol to bring them back up. These hormones can increase irritability and aggression in some people. Low blood sugar levels can also inhibit brain function which regulate impulses and stabilising mood could make you emotionally volatile and impatient . Tips for stabilising your blood sugar levels: Eat several smaller meals throughout the day and listen to your hunger signals. I like to carry around a bag of nuts in case a meal gets delayed. Always include a good source of PROTEIN + FAT with each of your meals (eg. Eggs, fish, meat, nuts/seeds, avo). Eat HIGH FIBRE foods and wholegrains (eg. vegetables, fruits, legumes & brown rice/wholegrain bread) AVOID high sugar and refined carbs (eg. processed foods, soft drink, juice, white bread/pasta/rice). Stay hydrated, exercise regularly and get enough sleep. If you feel like you get "hangry" before meals, give these tips a go! Trust me, your friends and family will thank you for it . See more

18.01.2022 SWEET SOY BRAISED PORK TROTTERS Ok, I know this sounds odd but please hear me out . This recipe is one of my absolute favourites because it's so dang delicious and addictive (not to mention super affordable)! The gelatinous texture may be a little odd at first but once you get used to it, you'll definitely be coming back for seconds . Pork trotters are super high in protein, low in fat and very high in COLLAGEN so great for skin, hair, nails, gut and joint... health! You can find pork trotters at most butchers and I like to ask them to quarter each one as they're impossible to cut with a standard knife. SERVES: 3-4 INGREDIENTS: - 1kg pork trotters - 1 thumb ginger, thickly sliced --------------------------------------------------------------------------- - 1 thumb ginger, diced - 2 cloves garlic, diced - 2 star anise - 1 tsp Chinese 5 spice powder - 3 dried red chilis or 1 fresh chili (optional) - 1 tbsp sugar or your choice sweetener - 2 tbsp light soy sauce - 1 tbsp dark soy sauce - 3 tbsp white wine or Chinese cooking wine - 2 tsp salt - 1 stalk spring onion, sliced for garnish METHOD: 1. In a large pot boil the pork trotters for 5min to remove any impurities. Then drain out water. 2. Place trotters + ginger slices in a pressure cooker and cover fully with fresh water. - If electronic pressure cooker: cook for about 30min on high heat and release pressure naturally. - If stovetop pressure cooker: cook on high heat until maximum pressure has been reached. Continue on high for 5min then decrease heat to low and cook for another 15min. - If boiling, boil for about 2hrs ensuring to add more water if too much has evaporated. 3. After releasing pressure naturally, transfer cooked trotters into a Dutch oven, wok, or large frying pan and pour in broth from the pressure cooker until just covered. 4. Add in the rest of the ingredients except spring onions and bring to a boil over high heat. Reduce to medium heat and simmer for 30min uncovered until sauce is thick like gravy. Stir the pork trotters every 10min to prevent sticking to bottom of pan. 5. Garnish with spring onions and serve with a fresh bowl of rice! See more

18.01.2022 Which one are you? Swipe POOP is one of my favourite topics to talk about . It’s such a great indication of our gut health which is so important as many diseases start from the gut. TYPE 1 & 2... If you're constipated, you'll be holding on to more toxins that can make you feel unwell . This is because poop is a vessel our body uses to push out all the unwanted gunk. When we're constipated, all these harmful substances will just sit in our gut and get reabsorbed back into our body . Constipation can be caused by many different things (eg. low fibre diets, bad bacteria overgrowth, dehydration) so work with a dietitian to figure out what your cause may be. Tips for constipation: Drink at least 2L of water per day. Increase vegetable intake. Aim for a minimum of 5 cups of vegetables per day. Add 2 tbsp psyllium husk in a cup of water before bed OR take a magnesium oxide supplement to pull water into your gut. Add some aloe vera juice to your morning water to lubricate your gut lining. Stay active! Movement and twisting motions help stimulate the bowels . TYPE 5, 6 & 7 If you're poop is always loose, you could be poorly absorbing your nutrients. Chronic diarrhoea is quite often due to imbalances in your gut bacteria. If you're constantly pooping Type 7's, it's clear that something isn't right (eg. presence of pathogens) and needs to be fixed ASAP. Food intolerances can also cause loose stools so work with an experienced dietitian to figure out what may be going on . Tips for loose stools/diarrhoea: Take digestive enzymes and bitters to assist with the breakdown of food. Cook your vegetables as they are easier to digest. Identify and remove potential food intolerances. Remove supplements that contain aloe vera, magnesium and high levels of vitamin C. Manage your stress levels. There are so many things to consider if your poops aren't Type 3's or 4's so leave a comment or message me and we'll get you poopin' like a boss . See more

17.01.2022 You can never have too many leggings . Amirite or amirite? @lululemonausnz

17.01.2022 Make the switch from sports drinks coconut water With running season well underway, I'm definitely sweating a lot more these days . Everytime we sweat, we lose not only water but also a whole heap of minerals (aka electrolytes) in our body like sodium, potassium, calcium and magnesium.... These minerals are vital for proper functioning of our muscles, nervous system and heart. Mineral deficiency can cause muscle cramps, fatigue, nausea and irregular heartbeats. After an intense workout, I opt for coconut water. You can get it bottled or still in a young coconut but bottled is more convenient and cost effective in my opinion . TIP: wait for your grocery store to have a sale to stock up! Here's why I would choose coconut water over a sports drink: It's sooo DELICIOUS and REFRESHING! (Honestly my favourite drink of all time ) Contains good amounts of all the minerals our body sweats out High in potassium (just 1 cup = potassium in 1 banana) About 1/2 the sugar in sports drinks No high fructose corn syrup, artificial colours, preservatives or flavours 100% all NATURAL sugars (swipe to see the ingredient comparison) Contains antioxidants to decrease inflammation *Coconut water is lower in sodium so if you exercise intensely for more than 1 hour, I'd suggest adding 1/8 tsp good quality salt to 500mL coconut water . Hope everyone's staying active and to those training for running events- GOOD LUCK! See more

16.01.2022 SMOKEY HOMEMADE BAKED BEANS This recipe is so easy to make and so much tastier than the pre-made stuff you find in cans! It's such a great way to get more beans into the diet to feed your friendly gut bacteria . SERVES: 6... INGREDIENTS: - 2 tbsp olive oil - 1 onion, diced - 3 cloves garlic, minced - 2 cans crushed tomato 400g - 2 cans canellini or butter beans 400g, washed and drained - 1 tbsp smoked paprika - 2 tbsp coconut or brown sugar - 1 tbsp soy sauce - pinch of cayenne pepper (optional) - salt and pepper to taste METHOD: 1. Heat a saucepan over medium-high heat. Add olive oil, onion and garlic. Stirfry for a few minutes until golden brown. 2. Add the rest of the ingredients into the pot. Taste and adjust salt/pepper to your liking. 3. Simmer over low heat for 20min. 4. Serve with your favourite savoury breakfast. Currently I'm loving sour dough + avo + baked beans . *Store in an airtight container for up to 5 days in the fridge. See more

16.01.2022 Low Carb Jam Drop Cookies If you made my homemade chia jam recipe, this is the perfect way to use it! It's tartness pairs so well with this buttery tender cookie base . ... If vegan, omit the egg yolk and use coconut oil instead. MAKES: 15 cookies INGREDIENTS: DOUGH - 2 cups almond meal - 100g butter or coconut oil - 2 egg yolks - 1/2 cup your choice sweetener - 1 tsp vanilla extract - 1/4 tsp salt - zest of 1/2 lemon (optional) FILLING - 3 tbsp homemade chia jam (check out my previous recipe post) METHOD: 1. Preheat oven to 170C and line a baking tray with baking paper. 2. In a bowl or food processor add all the ingredients for the dough and mix/blitz until a dough forms. 3. Form into 15 balls and place on baking sheet. 4. Press down slightly with the palm of your hand then using your thumb, create a hole for your jam. Repair any cracks that are too big. 5. Using a small teaspoon, fill in the holes with chia jam. 6. Bake in oven for 8-10min until slightly golden. Watch carefully as almond meal can brown fast! 7. Cool before removing off the baking sheet. Enjoy with a cuppa tea or coffee! See more

15.01.2022 Sure you're getting sufficient sunlight? Isolation has really put a damper on going outdoors lately which is unfortunate as sunlight is so important for good health. Sunlight has numerous benefits:... Makes vitamin D in our bodies which boosts our immune system and strengthens bones. Increases our happy hormone "serotonin" so we don't become down and depressed . Increases our sleep hormone "melatonin" to get deep, restorative sleep . Protects against shortsightedness . Research shows children who spend more time outdoors are less likely to be shortsighted. Reduces the risk of strokes as sunlight helps to decrease high blood pressure. WHAT I RECOMMEND: Spend at least 15-30min/day outdoors either early morning or late afternoon. People with darker skin need to spend more time in the sun to absorb the same amount as fairer skinned people. Try not to apply sunscreen as it rebounds most of the sun's rays off your skin (unless spending long periods of time outdoors). Activity ideas: morning walks, running, walking the dog (or cat ), frisbee, throw ball around, sunbathe or do a picnic in your backyard. Enjoy the time you spend in the sun but please keep in mind social distancing rules for everyone's safety . Hope you're all well and enjoying the Easter long weekend .

15.01.2022 Confused about what a balanced diet looks like? It's quite simple really . ... The general rule is to fill: 1/2 your plate with colourful veg and good quality fats (eg. avo, olives, nuts) 1/4 of your plate with good quality protein (eg. meat, eggs, seafood, tofu, legumes) 1/4 of your plate with wholegrains and starchy veg (eg. brown rice, potatoes, sweet potatoes) If you're on a special diet such as keto or vegan, these ratios will be different. However for the majority, following this breakdown will provide you with most of your essential nutrients . Still have questions? Leave them down below or DM me! See more

14.01.2022 Are you team egg white or egg yolk? Eggs are one of the most nutrient dense (and delicious) foods out there- especially the yolk! There was a period in my life where I only ate egg whites because they were "lower in calories" . Yes, egg whites are a good source of protein and low cal but when compared to the yolk, it lacks so many of the vital nutrients our bodies need to be healthy .... This includes: Choline- healthy brain and liver Vitamin B12- healthy nervous system + blood cells Selenium- healthy thyroid function Vitamin A- good vision + skin Vitamin D- strong bones + immune system Cholesterol- makes sex hormones, vitamin D + healthy cell membranes (and no, eating eggs won't increase your cholesterol levels ) Fat- keeps you fuller for longer Not all eggs are equal and some contain higher amounts of these nutrients depending on the hen's living conditions. (More on this topic in future posts so stay tuned ) In the meantime, enjoy your daily egg (including the yolk) whether it's fried, poached, scrambled, in an omelette or my 5 minute mayo recipe. They're all eggcellent choices! Ps. Some people may have a sensitivity to the protein in egg whites (eg. gut issues, skin conditions/autoimmune symptoms flare up) so if you feel like this is you, reach out to a dietitian who can help you determine the best steps forward . See more

14.01.2022 Not sure how to use lentils in your cooking? Next time you have a recipe that calls for beef mince (eg. bolognese, shepherd's pie, Mexican mince filling), swap it out for canned brown lentils! Lentils are an amazing source of fibre which helps to feed and grow our beneficial gut bacteria . They're also a great source of plant based protein, iron, magnesium and so much cheaper than beef mince ! ... If you're cooking for meat lovers who need meat at every meal, just start with swapping out HALF the mince for lentils and gradually increase this amount . Happy cooking everyone! See more

13.01.2022 Who woulda thought blanching cos lettuce would taste so good? I know cooked lettuce sounds odd but hear me out . This easy vegan side dish is so yummy with a bit of creamy, crunchy and a hint of garlic! SERVES: 4... INGREDIENTS: - 1 large head of cos lettuce - 1 cup almond meal - 1 clove of garlic, minced - 4 tbsp olive oil - salt + pepper to taste METHOD: 1. Chop the cos lettuce roughly into 5cm wide pieces. 2. In a pot of boiling water, quickly blanch the cos lettuce pieces til they reach a more vibrant green (should only take 15-20sec). 3. Quickly strain out the blanched lettuce and place them into an ice cold bowl of water. 4. Once cooled completely, strain out the lettuce and squeeze out as much water as possible with your hands. 5. Place the blanched lettuce leaves into a bowl with the remaining ingredients and mix together. Add salt + pepper to taste. 6. Serve as a side dish or part of a Buddha bowl and enjoy! See more

13.01.2022 ULTIMATE Crispy Potato Hash Browns Check out the videos for some gooey + crispy action (SOUND ON) You only need potatoes and a waffle maker for this recipe . Love eating these for brekky with eggs, avo & tomato. Otherwise, nothing beats dipping them into plain ol' tomato sauce .... MAKES: 2 INGREDIENTS: 2 potatoes 1 tsp + 1/4 tsp salt Cheese, herbs, spices (optional) METHOD: 1. Grate your potatoes using a box grater. 2. Fill a large bowl with cold water and dissolve 1 tsp salt. 3. Place grated potato into the salted water to rinse off starch and make crispy. 4. After 15 minutes, strain the water out. 5. Use a nut milk bag, cheesecloth or your hands to squeeze out as much water as possible from the potatoes. The dryer the potatoes, the crispier they will be. 5. Add 1/4 tsp salt and cheese/herbs/spices if you wish and mix into the grated potato. 6. Oil your waffle pan and place half the mixture into it. 7. Cook for about 10min (or as directed by your waffle manufacturer) until golden brown and crispy. 8. Voila! Enjoy See more

12.01.2022 Why I'm doing keto for the next few months #aprilfools

12.01.2022 MERRY CHRISTMAS EVERYONE! Hope you all have a wonderful day with family and friends . No dogs were harmed in the making of this photo .

11.01.2022 Us every Friday night... DISCLAIMER: no punches are ever thrown

11.01.2022 CRISPY CAULIFLOWER CRUST PIZZA This cauliflower base holds up so well and has a such nice, thin, crispy crust . You honestly can't tell the difference from a normal pizza crust! (my boyfriend couldn't ) Low carb. Gluten free. High fibre.... MAKES: 1 pizza base INGREDIENTS FOR BASE: 750g frozen cauliflower (pre-frozen bags are easiest + cheapest) 1 egg 1/2 cup shredded mozzarella 1/4 cup grated parmesan (optional) 1 tsp dried oregano/basil (optional) 1/2 tsp salt Will also need pizza sauce, cheese and toppings METHOD: 1. Defrost the cauliflower in fridge overnight or at room temperature for a few hours. 2. Place the cauliflower in a food processor and blitz until it becomes cauliflower rice. (If no food processor: buy fresh cauliflower use a box grater microwave 5min cool). Doing this helps to remove extra moisture in cauliflower. 3. Place defrosted or cooked cauliflower rice into a cheese cloth/nut milk bag and wring out as much water as you can . This ensures the pizza base doesnt become soggy. 4. Mix all ingredients in a bowl. 5. Line a baking tray or pizza stone and preheat oven to 200C. 6. Place "dough" onto baking tray and form it into an even circle (~25cm diameter). Raise the edges to form a crust around the edge. 7. Once oven is preheated, bake the base for 25-30min until slightly golden (check out my 2nd image) 8. Add pizza sauce, cheese and your favourite toppings and bake for an extra 10-15min. 9. Bon appetit! See more

11.01.2022 Keep your watermelon rind!! This asian side dish is such a great way to use every part of the watermelon. It's crunchy, slightly sweet, slightly salty and such a great side dish for a hot summer's night. Serves: 2-3... INGREDIENTS: - Rind of 1/2 medium watermelon - 2 tsp salt - 2 tbsp your choice sweetener (sugar, agave, honey, erythritol) - 3 tbsp soy sauce - 2 tbsp sesame oil - 2 tsp sesame seeds (optional) METHOD: 1. After removing all the red flesh of the watermelon, cut off the green skin on the rind using a knife. You should be left with just the white part of the rind. 2. Slice the rind into thin pieces and place into a bowl or container to marinate. 3. Add the salt and your choice of sweetener to the rind slices. Mix together thoroughly and leave to marinate for 30min. 4. Add the soy sauce, sesame oil and sesame seeds to the rind pieces. Combine well and marinate in the fridge for another 12hrs. 5. Taste and if it requires more salt or sweeteness, adjust accordingly. Sugar and salt quantities will vary depending on size of watermelon. 6. Serve as a refreshing side dish! See more

11.01.2022 Do you experience these symptoms on a regular basis? Well you may be part of the 40% of women in Australia who are deficient in iron . Iron is an essential mineral that has many function but especially important for delivering oxygen and producing energy in the body. ... If you feel like you may be deficient, I highly recommend getting tested by your GP. There are 3 main reasons for low iron levels 1. You're Not Eating Enough Iron-Rich Foods Clams, liver, oysters, mussels and red meat contain the most amount of heme iron (active form of iron). Clams have 7X and liver 3X the amount of iron than red meat! Plant-based sources include lentils, pumpkin seeds, molasses and spirulina but these contain non-heme iron (inactive form) which is harder for our bodies to use. 2. You're Not Absorbing The Iron Low stomach acid, non-heme iron (found in plant foods), gut issues and certain plant compounds are a few things that can inhibit your iron absorption. 3. You're Losing A Lot Of Iron You may be losing a lot of blood due to heavy periods, internal bleeding (eg. Crohn's disease) and fibroids which means you'll be needing more iron than usual. How a dietitian can help: Provide simple and easy strategies to increase iron intake through diet. Address your gut issues and mineral imbalances to increase iron absorption. Help rebalance your hormones to decrease heavy bleeding. If you want to feel full of energy again and need some guidance, leave a comment or message me so we can have a chat! See more

11.01.2022 5 MINUTE MAYONNAISE I love making my own mayo cause it's so much tastier than the stuff you buy . An added bonus is that there are no preservatives or other additivies either . Mayonnaise is actually very healthy if you use good quality oil when making it- my personal favourites are avocado and olive oil (use the light tasting variety). Try not to use cheaper oils (eg. vegetable oil blends, canola, soybean) as they aren't as nutritious. ... Use it in salads, dips or my favorite is making korean egg salad sandwiches (stay tuned for the recipe!). MAKES: ~500mL INGREDIENTS: - 2 egg yolks - 1-2 tbsp lemon juice - 2 tsp Dijon mustard - 1/2 tsp salt - 1.5 cup avocado/olive oil (can use a mixture of both) - 1 clove garlic (optional for aioli) METHOD: 1. Using a food processor/stick blender/electric whisk blend everything except for the oil until thoroughly combined. 2. Continue whisking/blitzing while SLOWLY pouring a thin stream of oil into the egg yolk mixture. If you pour too much oil in too fast, the mixture can separate so the key is to trickle oil in slowly at the beginning. You can pour oil in faster once the mixture has started to thicken. 3. Keep whisking/blitzing until the mixture resembles a nice thick mayo. 4. Store in the fridge for up to 5 days. Enjoy! See more

11.01.2022 CHEWY RAFFAELLO PROTEIN BALLS (no food processor required) I've partnered with @proteinsuppliesaustralia (PSA) to give you these deliciously chewy Raffaello Protein Balls. ... I've been using PSA products for a while now because they only use natural ingredients without all the crap! What's more, they're a local company- made right here in Brisbane! So if you're looking for a good quality protein powder (whey, plant-based, paleo...) or other sports supplements, definitely check these guys out! You can also get 15% off if you use my code 'GRACE15' . MAKES: 8 balls INGREDIENTS: DOUGH - 3 heaped tbsp Vanilla Paleo Pro Protein @proteinsuppliesaustralia - 1/2 cup coconut flour (or blend up dessicated coconut into a flour) - 1/2 cup tahini - 2 tbsp water - 2 tbsp coconut oil - 3 tbsp rice malt syrup - 1/4 tsp salt EXTRAS - 8 toasted cashews or hazelnuts - 1/2 cup dessicated coconut METHOD: 1. In a bowl, mix all the dough ingredients together until a play-doh consistency forms. Add a little more water if it's a bit dry. 2. Split the mixture into 8 chunks. 3. Wrap each chunk around a cashew/hazelnut so that the nut is in the centre. Roll between your hands to form a nice smooth ball. 4. Roll the balls into a bowl of dessicated coconut. 5. Enjoy as a pre/post workout snack or when you're craving Raffaello's . *Keep in fridge for up to 1 week. See more

11.01.2022 Ever wondered what happens to our food after it's eaten? Our body secretes digestive enzymes and stomach acid to break down carbs, proteins and fats in our food. If you're producing these in sufficient amounts, you should have a well functioning digestive system . However, stress, inflammation in the gut and consuming foods you may be intolerant to can lead to decreased secretions . As a result, your food won't breakdown efficiently (like the oatmeal bowl on the ...right). This leads to poor nutrient absorption and digestive issues. If you experience the following, you may be lacking stomach acid/digestive enzymes: Bloating & gas Chronic diarrhoea & constipation Undigested food in your poop Reflux Indigestion IBS & IBD Gallbladder removal There are many ways to stimulate your digestive enzyme and acid production naturally. So I highly recommend working with a qualified dietitian to get your digestion back to tip-top condition! See more

10.01.2022 4 Ingredient Choc Chip Cookies This super easy recipe will hit the spot whenever you're craving choc chip cookies! Try crumbling them into my 5 minute mason jar ice cream recipe- you can thank me later for it . Gluten free. Keto. Vegan. ... Makes: 10 INGREDIENTS - 1 cup nut butter of your choice (I used tahini) - 1/2 cup coconut sugar or sweetener - 1 egg (or 3 tbsp chia seeds if vegan) - 1/4 cup choc chips of your choice - 1/4 tsp salt (if your nut butter is unsalted) METHOD: 1. Preheat oven to 180C. 2. In a bowl, mix together the nut butter, sugar and egg (or chia seeds). 3. Roll into 12 balls and flatten into thick cookie disks. Place at least 5cm apart as they spread a bit whilst baking. 4. Bake for 15min or until slightly golden. 5. Let cool and enjoy! (Or eat off the pan like I do if you can't wait ) See more

10.01.2022 DID YOU KNOW VEGETABLES CAN BE BAD FOR US? Unlike animals, plants can't run away from their predators (eg. insects, cows, humans ). So fruits and vegetables developed their own defence mechanism by producing toxic proteins called "lectins" in their peels and seeds. These proteins have been linked to autoimmune conditions and various gut issues . The highest amount of lectins are found in:... Legumes- beans, soy, peanuts Grains- wheat, rice Nightshade vegetables- eggplant, tomatoes, chilli, capsicum, potatoes For insects, these lectins can be highly toxic but in humans, they are generally safe if: Cooked properly Good gut health No autoimmune conditions They have been linked to autoimmune diseases because lectins are hard to breakdown often stay undigested slip through our gut barrier and into our blood trigger an immune response . So what should you do? Thankfully, pressure cooking, fermenting or sprouting your plant foods seem to be best for degrading these proteins . If you have an autoimmune condition (eg. Crohn's, Hashimoto's, Type 1 Diabetes, Rheumatoid Arthritis etc) or poor gut health, trialling an elimination diet under the guidance of an experienced dietitian may be helpful. For everyone else, don't eliminate these foods as the healthy nutrients far outweigh the negative effects . Just make sure to either pressure cook, ferment or sprout them! Hope you're all having a lovely Easter break! See more

10.01.2022 Honestly, give it a go! It's gonna be a LIFE-CHANGER Naturally, humans were designed to poop in a squatting position. When we stand/sit we have a muscle which chokes our rectum- the tube that our poop comes out of. Check out my 2nd picture to see why this makes it hard to eliminate . However, the minute we squat, our knees come up high and our upper body leans forward. This unblocks our rectum for easy pooping! ... Using a stool mimics this squatting position so pick one up next time you go shopping! It'll be the best $5 you've ever spent . See more

09.01.2022 BRAZIL NUTS- the unsung heroes of the nut world! We all know the health benefits of almonds and walnuts. But have you heard about the incredible nutrients packed into the humble little brazil nut? It's definitely an underrated nut (or seed if we're being technical ) and I think it's time to let it shine . Here are some reasons why you should be adding them to your diet:... They contain the highest amount of an essential mineral called 'selenium'. Depending on where its grown, just ONE nut can provide almost 200% of our daily selenium needs. They help keep our metabolism nice and fast. Selenium is required to make thyroid hormones which are responsible for increasing our metabolism. So if we dont consume enough selenium we produce less thyroid hormones this slows our metabolism makes it easier to gain weight, feel cold + become constipated . They're packed with antioxidants, healthy fats and other minerals. These nutrients help to keep our heart muscles strong and prevent clogging of the arteries. My recommendations for eating Brazil nuts: Eat 1-3 Brazil nuts/day. No more than 10/day as eating too many can cause selenium toxicity. Salt them and eat with other nuts, dried fruit or jerky. Chop up and sprinkle over oatmeal, cereal or yoghurt Use them to make pesto So next time you go shopping, hook yourself up with some of these delicious, nutritious nuts! See more

09.01.2022 5 MINUTE MASON JAR MILO ICE CREAM Do you remember the milo ice cream cups from primary school days? Well this keto ice cream tastes exactly the same but only requires 3 INGREDIENTS and a MASON JAR! For those of you who love a good upper body workout + ice cream- this recipe is for you !... INGREDIENTS: - 1 cup (250ml) pure cream - 2 tbsp cacao powder - 2 tbsp sweetener of your choice (I used erythritol but you can use stevia/monk fruit/xylitol or coconut sugar/honey/maple syrup if not low carb) - cacao nibs or chopped nuts for extra crunch (optional) METHOD: 1. Place all ingredients into a mason jar or glass jar (~500mL) and screw on the lid. 2. Shake for 5 minutes. The mixture should double in volume and almost reach the top of the lid. 3. You can put the jar straight into freezer to chill for at least 5hrs. I remove the lid and cover with foil/glad wrap as my lids are difficult to unscrew after freezing. 4. Get a spoon and dig in! **Best eaten 8-24hrs after making this recipe to prevent from becoming hard. If it does, just leave out for 5-10min before digging in . See more

09.01.2022 SOFT N FLUFFY BLUEBERRY OAT MUFFINS These gluten free muffins don't require any special flours- just plain old OATS . Love topping these with some PB and my chia jam recipe . Been eating these for brekky, post workout, dessert... or dinner .... Makes: 8 large INGREDIENTS: - 2.5 cups rolled oats, blended into flour - 1/2 cup coconut sugar - 2 tsp baking powder - 1/2 tsp baking soda - 1/4 tsp salt - 1/2 cup coconut oil - 1 cup your choice milk - 2 eggs or flax eggs - 1 tsp vanilla - zest + juice of 1/2 lemon -1 cup fresh or frozen blueberries Method: 1. Preheat oven to 180C and fill muffin tin with liners. 2. If you have a blender, place all ingredients in except bluberries and blend until nice and smooth. 3. If no blender, whisk dry ingredients in a bowl and wet ingredients in a separate bowl. Add wet mixture into the dry mixture and whisk until just combined. 4. Mix in your blueberries and use an ice cream scoop to portion them into the muffin liners. 5. Bake for 25-30min until skewer inserted comes out clean. 6. Store in fridge and microwave for 20 sec to serve warm . See more

08.01.2022 Don't forget about your VEGGIES when you're building muscle Unfortunately, muscle growth isn't just about consuming enough protein. There are so many other nutrients that are necessary for the whole process to occur successfully. ... Vegetables are nutrient powerhouses as they're packed with: VITAMINS + MINERALS - everytime we break down/rebuild muscle, we do it with the help of enzymes . These enzymes need certain nutrients (eg. B vitamins, zinc, magnesium) to function properly. Having adequate minerals also prevent cramping and promote stronger muscle contraction for better performance. FIBRE - slows digestion of food which helps to keep our blood sugar levels stable. If our blood sugar drops too low, our body breaks down muscle to compensate . Fibre also promotes good gut health better digestion + absorption of protein. PHYTOCHEMICALS + ANTIOXIDANTS - these special plant compounds help to decrease inflammation after working out and enhance myscle recovery . They can also help slow down the aging process . Try to incorporate at least 5 serves of veg/day. VARIETY is key as you get different nutrients from different veggies. If you're short for time, frozen mixed veg are an easy way to get variety. Know someone who may benefit from this post? Tag them below!

08.01.2022 What type of yoghurt do you eat? There's nothing better than starting your day with a big bowl of yoghurt, fruit and muesli . ... But you've got to choose wisely as some yoghurts can have up to 50g of sugar per cup! That's almost double the amount of sugar in a cup of coke! What's wrong with having a lot of sugar? High sugar foods cause blood sugar levels to shoot up big crash in blood sugar levels a couple hours later you feel hungry again + low energy levels . But have no fear! Follow these simple tips to pick the perfect yoghurt for next time . Grab the "natural/plain" yoghurts. This gives you full control over the sweetness + flavours. (Eg. You can add fruit, honey, stevia, cinnamon). Check the Nutrition Information Panel on the container to ensure there's less than 10g of sugar PER 100G (refer to pic 2 ). Check the ingredients list to see if "sugar" is included. If it is, you want it to be towards the very end of the list. Buy FULL FAT over low-fat yoghurts as Vitamin D in dairy needs fat to be absorbed. If vitamin D isn't absorbed calcium won't be absorbed either . Furthermore, low-fat yoghurts usually contain more sugar to make up for the lack in flavour. So try these tips and choose yoghurt that will keep you fuller for longer + energise you throughout the morning . Happy eating everyone! See more

08.01.2022 KOREAN MULTIGRAIN RICE Been wanting to add more beans to your diet but don't know how? Try adding them to your rice! Beans are packed full of nutrients such as iron, magnesium and B vitamins. They're also super high in a special type of fibre called soluble fibre which feeds our good bacteria to keep us poopin like a trouper .... If you're not used used to eating beans, this recipe is perfect as it introduces them in smaller quantities so you're not tootin all day long . Feel free to swap the beans in this recipe for you own personal favourites! SERVES: 6 INGREDIENTS: - 1/2 cup medium grain white rice - 1 cup medium grain brown rice - 3 tbsp quinoa or millet - 3 tbsp black beans, dry - 3 tbsp chickpeas, dry - 3 tbsp borlotti beans, dry - 3 tbsp red kidney beans, dry - 1/2 tsp salt - 1.5 cups water METHOD: 1. Soak all dry beans and brown rice for at least 6 hrs. Change water 2 times during the soak. 2. Once fully soaked, drain and discard water. 3. Add all the ingredients into a rice cooker/instant pot. 4. Select the mixed grains/multigrain function or cook for 20min on high pressure with a natural release. 5. Enjoy a bowl of steaming hot multigrain rice with your favourite side dishes or soup! See more

07.01.2022 Who else is as excited as Latte for apple season! Apple's are one of my FAVOURITE fruits of all time . There's just nothing that can beat the crunch and sweetness of a freshly picked apple . Depending on the variety, they'll have different flavour and texture profiles. ... But atm, I'm LUVIN Jazz, Envy and Kanzi apples! Comment below what your favourite kind of apple is! See more

07.01.2022 Korean Egg Salad Sandwich If you made my 5 minute mayo recipe, this is the perfect way to use it! As Koreans, we love our sweet and salty combos and our egg salads are no different . The apple and cucumber may seem weird but honestly, you gotta try it .... SERVES: 4 INGREDIENTS: - 2 eggs - 1 large potato, peeled & cut into 8 - 1 carrot, finely diced - 1 small cucumber, deseeded & finely diced - 1/4 red onion, finely diced - 1/2 red apple, finely diced - 1 tsp honey or sugar - 3 tbsp mayo (check out my recipe) - salt + pepper to taste METHOD: 2. In salted water, boil potato and eggs for about 10min (until potato is soft and eggs are hard boiled) and drain. 2. In a separate pot, boil diced carrots for a couple minutes until al dente and drain. 3. In a bowl, mash the potato and boiled eggs until smooth. Add the drained carrots and put in freezer for 5-10min to cool. 4. Once cooled, mix in the rest of the ingredients. Add salt + pepper to taste. Tip: make the egg mixture a bit saltier if using as sandwich filling. 5. Enjoy as a side dish or in my psyllium husk buns (check out my prev post for the recipe!) See more

07.01.2022 C'mon Facebook, give the people what they really want HAPPY MONDAY EVERYONE!

07.01.2022 Want tender meat for cheap? Read This hack lets you buy cheaper cuts of meat (eg. chuck, gravy, brisket) but still gives you tender, juicy meat that everyone loves . All you need to do is blend 1-2 kiwi fruits or the core of a pineapple into your meat marinade recipe. Then let the meat marinate for at least 24hrs in the sauce.... How does this work? Kiwi fruit and pineapple (especially the core) contain enzymes that digest + breakdown protein. This is also why your tongue may feel itchy/irritated when you eat them. Marinating tough cuts of meat with these fruits allow the enzymes to predigest and breakdown the tougher protein fibres results in tender meat every single time! Currently, I love blending 2 kiwi fruits into my Korean Sweet Soy & Ginger sauce which I use to marinate ~1kg of gravy beef. Hope this helps! x See more

06.01.2022 Clearly my bf doesnt know me well enough . #teamcoriander #thesimpsons

06.01.2022 There's something wrong with this photo... That's right, the men in black and red clearly aren't standing 1.5m apart . Hope you're all getting your daily dose of sunshine and fresh air!

05.01.2022 SUPER MOIST DOUBLE CHOC ZUCCHINI BREAD Gluten free. Oil free. Dairy free. Refined sugar free. ... Got some left over old zucchinis? Use them up in this delicious choc zucchini bread! (Or just go buy some cause this recipe is THAT GOOD ) This bread + thick layer of nut butter = HEAVEN INGREDIENTS - 1/4 cup coconut flour - 1.5 cup almond flour - 1/2 cup tapioca flour - 1/2 cup cacao powder - 1 tsp bicarb soda - 1 tsp cinnamon - 1/2 tsp salt - 1/2 cup choc chips + extra to top ------------------------------------------------------- - 1.5 cup grated zucchini, tightly packed - 3 eggs or flax eggs (vegan) - 1/2 cup apple sauce - 1/4 cup honey/maple syrup - 1 tbsp apple cider vinegar METHOD 1. Preheat oven to 175C and line a loaf tin with baking paper. 3. Sift all dry ingredients together into bowl. 4. Mix all wet ingredients in a separate bowl. 5. Pour wet mixture into dry and mix until combined. 6. Pour mixture into loaf tin and top with some choc chips. 7. Bake for 45-50min or until skewer inserted comes out clean. 8. Let cool and slice! Best served with a thick layer of peanut butter and coffee See more

03.01.2022 EASY KOREAN SWEET 'N SALTY DRIED ANCHOVIES Looking for calcium rich foods other than dairy? Well look no further as 1 cup of anchovies has 3.5x the calcium in 1 cup of milk! It's also packed with healthy omega 3 fats .... Salty, sweet, spicy, sticky, crunchy, chewy... this side dish has it all! It's absolutely delicious paired with a bowl of fresh hot rice and kimchi . You can buy dried anchovies at your local Korean or asian grocer in the fridge section. Make sure to buy the smallest ones possible as larger anchovies are tougher and more bitter (the ones I used are ~2cm in length). SERVES: 2-3 INGREDIENTS: 1 cup small dried anchovies 1 tbsp olive oil 1 handful chopped walnuts or peanuts (optional) SAUCE 1/2 tbsp soy sauce 1 tbsp rice wine 1 tbsp water 1 tbsp honey 2 cloves garlic, minced 1 green chilli, sliced (optional) 1 tsp sesame oil 1 tsp sesame seeds METHOD: 1. Mix all the sauce ingredients except sesame oil and seeds together in a bowl. 2. Panfry the anchovies and chopped nuts in olive oil for 2-3min over medium high heat. 2. Lower heat to medium and add the sauce to the anchovies. Stir for 3-4min until anchovies are well coated and shiny. 4. Turn off heat and add the sesame oil and seeds. 5. It's now ready to enjoy with a fresh bowl of steaming hot rice and kimchi! *Store in the fridge for up to 1 week. Typically it's eaten cold the day after, but feel free to heat it up if that's your preference! See more

02.01.2022 KIMCHI FRIED RICE Ever wondered what to do with overfermented sour kimchi? Well kimchi fried rice is a quick and easy way to use it up (not to mention DELICIOUS)! PRO TIP: This recipe works best with well fermented kimchi (ie. tangy/sour). So if your kimchi is still quite fresh, leave it out at room temperature for a couple days and that will quicken the fermentation process. Also use day-old rice to get the perfect fried rice texture + more resistant starch... to feed your good gut bacteria! SERVES: 3-4 INGREDIENTS: - 1 tbsp olive oil - 1 cup kimchi, finely diced - 1 onion, finely diced - 200g pork/chicken or mushrooms (if vegan) - 1 bunch bok choy, diced (optional) - 1 tsp salt - 2 tsp sugar - 3 eggs beaten or crumbled tofu (if vegan) - 3 cups day-old rice of your choice (eg. Brown, Jasmine, White) - 1/4 cup kimchi juice - 1 tbsp sesame oil - 1 spring onion stalk, finely sliced - 1 tbsp sesame seeds (optional) - 3 sheets roasted seaweed, shredded (optional) METHOD: 1. Heat a wok or large frying pan over high heat. 2. Once heated, add the olive oil, onion, meat and diced kimchi. Stirfry until cooked through. 4. Add in the bokchoy, salt + sugar and stirfry for another minute. 5. Push the contents in the pan to the side and scramble your 3 eggs. 6. Reheat your day-old rice in the microwave and then add to the pan along with kimchi juice. Mix until well combined. 7. Add the sesame oil and more salt if needed. 8. Garnish with sping onion slices, sesame seeds and shredded seaweed. 9. Enjoy by itself or accompanied with a miso or egg soup! See more

02.01.2022 Where are my seaweed lovers at? Seaweed is one of the BEST food sources of iodine out there! Iodine is such an important mineral that is needed to:... Make thyroid hormones (this is what keeps your metabolism nice and fast) Decrease breast tenderness Excrete excess estrogen Prevent swollen thyroid glands Ensure proper brain development of the child during pregnancy As you can see, kelp has the highest iodine concentration and is super versatile too! I love adding kelp to soups/broths or even when I'm making rice as it adds a wonderful umami flavour . Otherwise, you can blitz the dried kelp into a powder and add to any dish to use as a natural MSG substitute . Stay tuned for other seaweed recipes down the track! If you have an autoimmune thyroid condition like Hashimoto's or Grave's Disease, eat seaweed in moderation as high amounts can cause flare ups and swelling of the thyroid gland. So check out your local Asian grocer to get your hands on some seaweed and try to incorporate a seaweed side dish at least once every week . Happy Friday everyone! See more

02.01.2022 ULTIMATE CHEWY CHOC TAHINI BROWNIES These brownies are so yummy, you'd never know they were good for you . For people who've never heard of tahini, it's a paste made from ground sesame seeds and is packed with healthy fats, calcium and zinc! ... It can usually be found in the health food aisle at your local supermarket. This delicious recipe was adapted from @ambitiouskitchen. SERVES: 12 INGREDIENTS: - 1 cup tahini - 1/4 cup honey or maple syrup - 2 eggs - 1 tsp vanilla extract - 1/3 cup cacao powder - 1/2 cup coconut or brown sugar - 1 tbsp coconut or almond flour - 1/2 tsp baking soda - 1/2 tsp salt - 1/2 tsp instant coffee (optional) - 1/3 cup your choice choc chips - 1/2 cup chopped walnuts (optional) METHOD: 1. Preheat oven to 175C and line a 20cmx20cm square tin with baking paper. 2. Mix all the wet ingredients in a bowl. 3. Sift all the dry ingredients in a separate bowl. 4. Add dry to wet ingredients and mix until well combined. 5. Pour the batter into the square pan and flatten by using slightly wet fingers (batter can be very sticky). 6. Bake for about 15-20 min or until a toothpick inserted comes out with a few crumbs clinging. 7. Cool completely before cutting into 12 pieces. *Can be stored in the fridge for up to a week. See more

02.01.2022 CHOC CHIP CHICKPEA BLONDIES (definitely a tongue twister ) Trying to incorporate more beans into your diet? Well these moist blondies are jam packed with chickpeas in every bite (you'd never be able to tell!) . ... SERVES: 16 INGREDIENTS: - 2 cans organic Chickpeas (400g each) - 1 cup your choice but butter - 2/3 cup maple syrup/agave/honey - 1/2 tsp baking powder - 1/2 tsp baking soda - 2/3 cup your choice choc chips - 1 tsp salt (if nut butter is UNSALTED) METHOD: 1. Preheat oven to 180C and line a 20cm x 20cm square tin with baking paper. 2. Place all ingredients except choc chips into a food processor and blend until nice and smooth. 3. Mix in 1/2 cup of choc chip into batter. 4. Pour mixture into a square tin and smooth out with a spatula. 5. Sprinkle on the remaining choc chips and bake for 25min or until toothpick comes out clean. 6. Let cool then slice into 16 slices. Best served with a cup of homemade cashew milk (see my previous post for the recipe) . *Can be stored in fridge for up to 1 week. See more

02.01.2022 Is coffee good for me? It’s not uncommon to hear people drinking 4 or 5 cups of coffee a day. So, is coffee actually healthy to drink? ... Well for all my coffee lovers out there, you’ll be happy to know thatYES, IT! Coffee beans are packed full of antioxidants and beneficial nutrients that seem to protect against: Type 2 diabetes Liver disease Heart attack and stroke Overweight & obesity Alzheimer’s disease & dementia What’s important is the RIGHT AMOUNT and TYPE of coffee. The optimal amount seems to be up to 3 CUPS of coffee per day. Try to limit the sugar in your coffee so you don't negate its beneficial effects. You could swap sugar for natural sweeteners such as stevia or monk fruit. LIGHT vs DARK ROASTS If you have the choice, go for the lighter roasts as they contain higher levels of antioxidants and beneficial compounds. When is coffee not advised? If you have side effects to the caffeine (eg. jittery, anxious, can’t sleep) Pregnant (limit to 1 a day) If you rely on coffee to be functional check your sleeping habits and diet. All in all, coffee has many health benefits so as long as you don’t experience the above side effects, it’s fine to drink on a daily basis . Also thank you so much @designsbyjesmine for designing this amazing infographic! Check out her page to see other FANTASTIC designs . Happy drinking everyone! See more

01.01.2022 Super Creamy Moroccan Carrot Salad Vegan. Gluten free. Dairy free. I know boiled carrots and celery don't sound exciting but trust me on this one- it's one of my favourite salad recipes .... Super creamy, filling and full of flavour! If eating as a main meal, add some extra protein like hemp seeds, tofu, eggs or sardines . SERVES: 2-3 INGREDIENTS: SALAD - 1 cup cooked quinoa - 3 carrots, halved lengthwise + boiled to al dente - 2 celery stalks, including leaves thinly sliced - 1/2 red onion, thinly sliced - salt to taste CASHEW CREAM DRESSING - 1/2 cup cashews, soaked for a few hours - 1 garlic clove - 1/4 cup water - 2 tsp lemon juice or apple cider vinegar - 1/4 tsp salt - 1/2 tsp smoked paprika - 1 tsp black pepper - 1/2 tsp chilli powder (optional) - 1 tbsp nutritional yeast (optional) METHOD: 1. Mix all the pre-prepared salad ingredients in a large bowl. 2. Place all ingredients for the cashew cream into a blender and blend until smooth. 3. Add cashew cream to the salad and mix until well combined. 4. Taste and adjust seasoning and spices to your liking. 5. Eat as is or add some extra protein to keep you fuller for longer . See more

01.01.2022 Do these foods make you ? Here's a breakdown of the lactose content found in common foods we eat/ate (added breast milk in for those who are interested ). We are all born with the enzyme 'lactase' which helps to digest the sugar in milk called 'lactose'. We need this enzyme when we're a baby since breast milk contains high amounts of lactose sugars.... However as we grow up, it's very common for many of us to develop lactose intolerance as we produce less and less of the lactase enzyme. Lactose intolerance = no lactase enzyme lactose in dairy products remain undigested bacteria ferment lactose sugars creates bloating, gas and diarrhoea. For those who are definitely lactose intolerant, stick to foods that contain less than 2g lactose/100g . Some people can confuse lactose intolerance with IBS so if you're unsure about why you're bloated, gassy or have runny stools, work with a dietitian to get to the bottom of it . See more