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25.01.2022 Hummus & Veggie Snack Box INGREDIENTS... 1 Capsicum (sliced) 4 Celery stalks (cut into small stalks)... 2/3 cup Blueberries 1/2 cup Hummus Very easy to make simply assemble all ingredients into a storage container and refrigerate until ready to eat. Enjoy!

25.01.2022 Weight loss isn't always an easy process - Many of us can often struggle to burn fat and there can be many reasons as to why. Ask yourself these questions to see if you are on the right path.. Are you actually in a calorie deficit? ... To lose weight you must be in a calorie deficit, what foods you eat for fat loss do not matter if you are not eating in a deficit. - Do you track your food intake? Accurate tracking is the best way to know how much you are consuming. - Are you consistent enough? A few good days do not make up for many bad days! - How well do you sleep? Insufficient sleep can have negative effects on weight loss, mood and appetite. - Are you active enough? Sometimes exercise isn't enough..especially if we have a very inactive job. Don't underestimate the importance of moving more throughout the day! - Weight loss in theory is a simple concept.. but putting it all together can make things more complicated. Remember if you are ever in need of support on your weight loss journey our Eat Nourished coaches are always here to help See more

24.01.2022 Protein Blueberry Smoothie INGREDIENTS... 1 Scoop of Vanilla Protein Powder 1 tbsp of Ground Flax Seed... 1 cup of Frozen Blueberries 1 cup of Baby Spinach 1 cup of Water (cold) DIRECTIONS... Throw all ingredients into a blender and blend until smooth. Pour into a glass and enjoy!

23.01.2022 MONDAY MOTIVATION Success is built on habits, habits are built on behavioural patterens...

23.01.2022 Post workout protein pancakes 4 Pancakes (Makes 2 serves) Ingredients: -1 Cup of oats... -1/2 Cup of almond milk -4 Egg Whites -2 Scoops @trueprotein -2 Tsps Baking Powder . Directions: 1. Blend ingredients together until smooth (should be a thick consistency) 2. Then cook and add toppings! . For 1 serve: 400 Calories Protein - 51 Grams Carbs - 22 Grams Fat - 8 Grams See more

20.01.2022 A friendly reminder to RELAX today! New week tomorrow... full of opportunities to conquer... so make sure you're recharged!

18.01.2022 MONDAY MOTIVATION If you're not climbing, you're sliding

17.01.2022 Feeling like a sweet snack... or a dessert which will please the whole family?! CHOCOLATE NUTTY BAKED PEARS INGREDIENTS... (serves 6)... 3 Pear (sliced in half, cored) 1/4 tsp Cinnamon 1/4 cup Walnuts (chopped) 1 1/2 tsps Maple Syrup 2 tbsps Pomegranate Seeds 1 tbsp Organic Dark Chocolate Chips (for drizzling) 1/2 tsp Coconut Oil (for drizzling) DIRECTIONS... 1. Preheat the oven to 190C and line a baking sheet with baking paper. 2. Cut a small piece off of the bottom of each pear half so that it can lay flat on the baking sheet. Sprinkle each pear half with cinnamon and add the walnuts to each cored pear. Drizzle with maple syrup and bake for 30 to 35 minutes or until cooked through. 3. In a small bowl, add the chocolate chips and coconut oil. Microwave on high for 30 to 45-second intervals until melted. Stir with a spoon to mix into a chocolate drizzle. 4. Remove the pears, top with pomegranate and drizzle with melted chocolate mixture. Divide between plates and enjoy!

17.01.2022 Zucchini Noodles with Pesto & Tomato INGREDIENTS... (serves one) 1 Zucchini (medium) 1 cup of Cherry Tomatoes (halved)... 1 tbsp of Pesto DIRECTIONS... 1. Trim the ends off of the zucchini. Use a spiraler or a vegetable peeler to turn into noodles. 2. In a bowl, combine the zucchini noodles, cherry tomatoes and pesto. Enjoy! Add Basil for extra flavour!

17.01.2022 Sweet Potato Hash Browns INGREDIENTS... (serves 4) 2 Sweet Potatoes (large, peeled and shredded) 1/3 cup of Arrowroot Powder... 1/2 tsp of Sea Salt 1/4 cup of Coconut Oil DIRECTIONS... 1. Using your hands and a paper towel or kitchen towel, squeeze as much liquid out of the shredded sweet potato as possible. 2. In a mixing bowl, combine the sweet potato, arrowroot powder and salt. 3. Heat oil in a fry pan over medium heat. Sprinkle the sweet potato evenly across the pan to form a thin layer. Press down with a spatula and cook on each side for 4 to 5 minutes, or until brown and crispy. 4. Transfer to a towel-lined plate to absorb any excess oil. Let cool slightly and enjoy! OPTIONAL: Grate cheese over the top to add extra flavour!

17.01.2022 QUICK & EASY MEAL PREP... Pasta & Meat Sauce INGREDIENTS... (Serves 4) 4 cups of Whole Wheat Penne (dry, uncooked) 450 grams Extra Lean Beef Mince... 2 cups of Bolognese Tomato Sauce DIRECTIONS... 1. Cook the pasta according to the instructions on the package. 2. While the pasta cooks, heat a large pan over medium heat. Add the beef and saute, breaking it up as it cooks. Once it is completely cooked through, pour the tomato sauce over top and mix well. 3. Divide the cooked pasta into containers and divide the meat sauce over top. Enjoy!

17.01.2022 Try our Zucchini Noodle Bolognese for a low calorie and filling lunch! INGREDIENTS... (serves 4) 1 tbsp Extra Virgin Olive Oil 450 grams of Lean Chicken (or Beef/Turkey) Mince... 2 1/2 cups of Tomato Bolognese Sauce 4 Zucchini (large) DIRECTIONS... 1. Heat the olive oil in a non-stick pan. Add the mince, stirring to break it up as it cooks. After about 5 minutes, add the tomato bolognese sauce. Cover and let the sauce simmer for 10 minutes. 2. While the sauce is simmering, spiralise the zucchinis and divide between plates or containers. 3. Top the zucchini noodles with the bolognese and enjoy!

15.01.2022 Chicken Fajitas INGREDIENTS... (Serves 4) 2 tbsps of Virgin Olive Oil 400 grams of Chicken Breast (sliced into strips)... 1 tbsp of Chili Powder 1 1/2 tsps of Cumin 1/2 tsp of Sea Salt 1 Green Capsicum (sliced) 1 Red Capsicum (sliced) 1 Red Onion (sliced) 8 Corn Tortillas DIRECTIONS... 1. Heat oil in a frying pan over medium-high heat. Add chicken, chili powder, cumin and salt. Stir to combine. Let chicken cook for 8 to 10 minutes or until cooked through. Remove from pan and set aside. 2. To the same pan, add peppers and onions. Stir to coat. Cook for 5 minutes or until peppers are tender. 3. Divide chicken and peppers between tortillas. Enjoy!

14.01.2022 COCONUT CHICKEN CURRY W/ ZOODLES Looking for a satisfying lunch to serve 4?! Look no further than this! INGREDIENTS...... 2 tbsps - Avocado Oil (divided) 450 grams - Chicken Breast (cubed) 1 1/2 cups - Coconut Milk 2 tbsps - Coconut Flour 2 tbsps - Turmeric 1 tbsp - Curry Powder 1 tsp - Cumin 1/4 tsp - Sea Salt 1/4 tsp - Black Pepper 2 - Zucchini (spiraled) DIRECTIONS... 1. In a large skillet, heat half of the avocado oil over medium heat. Add in the cubed chicken breast and cook for 10 to 12 minutes or until the chicken is cooked through. 2. In a small saucepan, whisk together the coconut milk, coconut flour, turmeric, curry powder, cumin, salt and pepper. Bring to a gentle boil, reduce heat and allow the sauce to thicken slightly. 3. Once the sauce is your desired thickness, add it to the skillet with the chicken and cook for 5 minutes. 4. In a separate skillet, add the other half of the avocado oil over low heat and add the spiraled zucchini. Add a lid to steam the zucchini and cook for 5 to 10 minutes on low heat. 5. Divide the zucchini noodles between plates. Top with the coconut chicken curry. Enjoy!

13.01.2022 Free eBook is LIVE! Our top smoothie recipies to improve your wellbeing! Link in bio! #EatNourishedTeam

12.01.2022 MONDAY MOTIVATION Treat yourself like you would someone you are responsible for helping - Jordan B Peterson

12.01.2022 MONDAY MOTIVATION Results come from consistency, consistent effort over time is the secret to reaching your goals.

12.01.2022 Such a basic snack, yoghurt with pear... simply divide yogurt into bowls. Top with pear and enjoy!

08.01.2022 MONDAY MOTIVATION Remember to stay in the flow of the present moment

06.01.2022 Pork & Veggie Meatballs (Serves 4, 5 Meatballs per Serve) Ingredients... 1 Apple (medium, cored, grated)... 1 Zucchini (medium, grated) 450 grams Lean Ground Pork 1 Sweet Potato (small, grated) 1/3 cup Parsley (finely chopped) 2 Garlic (cloves, minced) 1/2 tsp Sea Salt 10 cups Baby Spinach Directions... 1. Preheat the oven to 200C and line a baking sheet with baking paper. 2. Using a paper towel or a kitchen towel, squeeze as much moisture out of the grated apple and zucchini as possible. Set aside into a large bowl. 3. To the same bowl, add ground pork, sweet potato, parsley, garlic and sea salt. Mix well. Roll the mixture into balls. 4. Place the meatballs on the baking sheet and place in the oven for approx 15 minutes. 5. In a non-stick pan over medium-low heat, add the spinach and cook until just wilted. Divide the spinach between plates and top with the meatballs. Enjoy!

05.01.2022 MONDAY MOTIVATION Do you agree with this?!