Kara Ivy Nutrition | Nutritionist
Kara Ivy Nutrition
Phone: +61 458 770 003
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25.01.2022 Stuffed sweet potato with purple cabbage cabbage contains compounds that support hormone detoxification and sweet potato is rich in prebiotic fibre and vitamin A for healthy hormone production & metabolism Vegan + gluten free ... INGREDIENTS 2 medium baked sweet potatoes 1 tablespoons coconut oil 1 cup baby spinach 1 cup of shredded purple cabbage 1 tablespoon pepitas 1 tablespoon walnuts salt and pepper to taste CREAMY SAUCE: Scoop inside of the baked sweet potato 1/2 broccoli head (boiled/ Steamed) 1/4 cup coconut milk 1 garlic clove (or garlic infused oil for FODMAP sensitivity) INSTRUCTIONS Bake sweet potatoes at 180 for 45-60 minutes, or until fork tender. Cut sweet potatoes in half and let cool for 5-10 minutes. While sweet potatoes are cooling, saute the purple cabbage with the coconut oil or butter over medium heat for 5 minuted. Scoop the inside of the sweet potato out and add to a blender. Add the coconut milk, broccoli and garlic and blend on high until smooth. Heat the sauce for 2 mins in a pan until warm. Add fresh spinach & cooked cabbage to the inside of the sweet potato then topp with the creamy sauce. Top with pepitas and walnuts. OPTIONAL: Add sauteed mushrooms Www.karaivynutrition.com
18.01.2022 How it feels to eat lunch in the sun Tips to increase your vitamin D levels naturally - Spend time in sunlight. Vitamin D is often referred to as the sunshine vitamin because the sun is one of the best sources of this nutrient. ... - Consume fatty fish and seafood -Eat more mushrooms (sun baking them increases their vitamin D content!) - Include egg yolks in your diet See more
14.01.2022 Holiday snaps @ Noosa, Queensland
13.01.2022 U l t r a Fudge B r o w n i e s Re sharing this one for all your holiday baking needs majority of these ingredients you’ll find in the fridge or cupboard already, so why not whip up a batch of these brownies Ingredients:... 1 cup sweet potato puree ( I roasted 2 medium sweet potatoes, peeled the skin off and mashed them. You could also peel and boil them) . 2 tbsp peanut or almond butter 1 tsp pure vanilla extract 3 tbsp almond meal (Oat or spelt flour should work too) 2-3 tbsp stevia depening on how sweet you like it (can sub for honey/ maple/ rice malt just adjust the coco milk) 2 Tbsp protein (I used @botanikablends) . 1/4 cup cacao powder 1 1/2 tsp aluminium free baking soda Pinch of salt . 2 Tbsp organic tinned coconut cream milk . Method: Preheat oven to 200 c. Line a square baking tray with baking paper. Add everything bit by bit to a food processer or high powered blender - make sure that baking soda is evenly incorporated. the batter should be thick & creamy . Blend until smooth and poor batter into the prepared pan, scooping out all traces of batter and using a second sheet of parchment to really smooth it down evenly. . Bake on the center oven rack 20-30 minutes. NOTES: It will look a little underdone, but it firms up as it cools. I promise if you have followed the above steps and let it sit in the fridge for 1/2 - 1 hour you will have the most delicious brownie you have ever made
12.01.2022 Mindset check This year, instead of setting NY resolutions that only work while the momentum is strong, focus on small changes that over time help to build the bigger picture. Here are some examples: ... 1. Lose 5kgs walk 4 x per week 2. Remove all processed foods increase fruit and veggies 3. Cut out alcohol increase alcohol free nights 4. Meal prep every week choose 1 day per week to shop and prep the basics 5. Get a six pack engage in strength based training 6. Reduce screen time read a book Routine building and setting healthy & realistic goals is extremely important when embarking on any health journey. Momentum gets you started but habits keep you going for long term change. Majority of my consultations involve and element of habit building for long term success I will be back in clinic from the 6th of January 2021 limited spaces available for January. Head to the link in my bio to secure an appointment. I look forward to helping YOU on your health journey! x
11.01.2022 Afternoon pick me up? These cookie dough balls are the perfect afternoon snack. I often prep a batch of these for the week so I have some wholesome snacks on hand for those afternoon peckish moments C O O K I E D O U G H B A L L Z RECIPE DF, V, GF .... 1 cup raw cashews 1 cup GF rolled oats 1/2 tsp vanilla extract 1/4 cup rice malt syrup pinch of salt 1/2 cup dairy-free chocolate chips @botanikablends vanilla cake batter protein (optional) Spice it up? Add 1 tsp. Of Cinnamon cinnamon is a beautiful spice known for its insulin sensitising and anti inflammatory properties
10.01.2022 GLUTEN FREE PROTEIN DONUTS Re sharing this fun little donut recipe for all your holiday baking save this one for later FOR THE DONUTS:... * 2 cups gluten-free flour * 3 tablespoons @botanikablends vanilla cake batter protein * 3/4 cup coconut sugar/ sugar of choice . * 2 teaspoons gluten-free baking powder * 1 teaspoon salt * 3/4 cup dairy free milk - I used coconut milk * 2 large eggs * 2 teaspoons vanilla extract * 1/2 cup oil FOR THE GLAZE: * 1 cup icing sugar *2 tablespoons nut milk INSTRUCTIONS 1. Preheat oven to 190. Grease donut pans + set aside. Can also make as cupcakes. 2. In a large mixing bowl, mix the flour, protein powder, sugar, baking powder, and salt. 3. In a separate small mixing bowl, whisk the milk, eggs, vanilla, and oil. 4. Add the wet ingredients to the dry ingredients and whisk until combined. 5. Spoon the batter into the prepared donut pan filling about 1/2 full. 6. Bake for 10 minutes or until the donuts rise and set. 7. Remove from oven and carefully remove the donut from the pan. 8. Cool donuts on a wire rack for 5 minutes. 9. Place your wire rack over a cookie sheet or piece of parchment paper. 10. For the glaze: In a separate small mixing bowl, combine the powered sugar and milk. Heat on a stove top for 30 seconds. 11. One at a time, dip the tops of your donuts into the glaze. 12. Place your donut back on the rack and repeat #christmasbaking #donuttime
07.01.2022 Matcha banana bread The perfect antioxidant rich afternoon snack topped with nut butter or coco yoghurt {Save this recipe for when your in the mood}... vegan option // egg intolerance; substitute the eggs for chia eggs (1tbs chia seeds with 1tbs warm water = 1 egg) Recipe below * 1/4 cup rice malt syrup * 1/4 cup organic coconut cream * 4 eggs * 1 cup almond flour * 1/2 cup coconut flour * 1 Tbs organic matcha green tea powder (I use @matcha_maiden) * 1/2 tsp baking soda * 1/2 tsp cinnamon * 1/4 tsp nutmeg 1. Preheat the oven to 180 degrees. Line a loaf tin. 2. In a bowl, whisk together the rice malt syrup and coco cream together. Add the 4 eggs to the bowl and whisk again, until well blended. 3. In a separate bowl, mix together the almond flour, coconut flour, matcha, baking soda, cinnamon, and nutmeg. 4. Pour the dry ingredients into the bowl of wet ingredients and mix well. 5. Pour the batter into the lined loaf tin and pat down the top of the batter with a spatula to even it out. 6. Bake for 35-40 minutes, until the center has hardened and the loaf has cooked through.
