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Coconut Flour Pizza Base

28 Jun 2019

Does this mean you can eat it every night of the week? Of course it does! 🤗 This base, lighter in calories than a normal pizza base, will plenty of room in your macros for the rest of the day!⁣⁣ ⁣⁣ 🍴We understand that the best things to eat sometimes may be the worst for our health - so instead of ridding them altogether we try find healthier alternatives for you! That way you get the best of both worlds and a greater chance of succeeding - you will love this Method of improving your nutrition. 🙌🏼 ⁣⁣ ⁣⁣ 🍃 Macros per pizza base... ⁣⁣ ➖ 363 calories ⁣⁣ ➖ 14g protein ⁣⁣ ➖ 52g carbs ⁣⁣ ➖ 16g fats ⁣⁣ ⁣⁣ INGREDIENTS 🥄⁣⁣ ➕1/2 cup + 2 tbsp coconut flour (75g)⁣⁣ ➕2 tbsp psyllium husk (9g)⁣⁣ ➕1/4 tsp salt⁣⁣ ➕1 tbsp olive oil (15ml)⁣⁣ ➕1 cup lukewarm water - not boiling, think bath temperature (240ml)⁣⁣ ⁣⁣ METHOD 💥⁣⁣ ⁣⁣ Preheat oven to 220C (430F). In a large mixing bowl add the coconut flour, psyllium husk, salt, olive oil and lukewarm water.⁣⁣ ⁣⁣ 🥄 Combine with a spatula first then use your hand and knead the dough for 1 minute. The batter will be very moist at first and dry out as you go and that is what you want. Gather the pieces of dough and form a ball. 💧If it is too dry simply add a bit more water, 1 tablespoon at a time until the dough hold well together.⁣⁣ ⁣⁣ 🥣 Set aside in the mixing bowl, at room temperature, for 10 minutes. It will give time to the fiber in the flour and psyllium husk to absorb the extra moisture.⁣⁣ ⁣⁣ ❇️ Roll out your dough now into a large circle. ❇️⁣⁣ ⁣⁣ Your pizza base is now ready to be pre-bake (keep your pizza crust on baking paper to bake!). Pre-bake the crust for 12-15 minutes. ⁣⁣ ⁣⁣ Garnish your pizza base and return to the oven for 5-8 minutes or until your cheese is melted and grilled. You can also switch the oven to grill mode for 1-2 minutes at the end of the baking process to grill the cheese even better... Enjoy !! 😍👌🏼⁣
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Recipes
20 Minute Caribbean Shrimp Tacos

20 Apr 2019

20 Minute Caribbean Shrimp Tacos!! 🦐🌶🍍🌮 ⁣⁣ ⁣⁣ These tacos pack a punch of flavour! 👊🏼❇️ It’s the perfect way to spice up your dinner party with friends or housemates this weekend - the best part is you can track all the ingredients right in your own kitchen! ⁣⁣ ⁣⁣ INGREDIENTS 🔥 ⁣⁣ ➕ 650g large shrimp, peeled and deveined⁣⁣ ➕ 2 tbsp extra virgin olive oil⁣⁣ ➕ 2 tsp chipotle chilli powder⁣⁣ ➕ 1 tsp all-spice⁣⁣ ➕ 1/2 tsp ground ginger⁣⁣ ➕ 1/2 tsp dried thyme⁣⁣ ➕ 1/4 tsp cinnamon⁣⁣ ➕ kosher salt and pepper⁣⁣ ➕ corn or flour tortillas⁣⁣ ➕ sliced avocado, lettuce, or cabbage, for serving⁣⁣ ⁣⁣ For the roasted jalapeno, pineapple salsa verde 🔥...⁣⁣ ➕ 4 tomatillos, husked and halved⁣⁣ ➕ 1 jalapeño⁣⁣ ➕ 2 cloves garlic, skin on⁣⁣ ➕ juice of 1 lime⁣⁣ ➕ juice from half an orange⁣⁣ ➕ 1/4 cup cilantro, roughly chopped⁣⁣ ➕ 1/2 cup diced pineapple⁣⁣ ➕ 1/4 cup diced mango⁣⁣ ⁣⁣ METHOD 🍃⁣⁣ ⁣⁣ 1️⃣ Preheat the oven to 220C/425F. ⁣⁣ 2️⃣ On a baking sheet, toss together the shrimp, olive oil, chili powder, all-spice, ginger, thyme, cinnamon, and a pinch each of salt and pepper. Arrange in a single layer on one side of the pan. To the other half of the pan, add the tomatillos, jalapeño, and garlic. Transfer to the oven and roast 10-12 minutes or until the shrimp is cooked and the tomatillos lightly charred. ⁣⁣ 3️⃣ Set the shrimp aside. De-seed the jalapeño, if desired. Squeeze the garlic cloves out of their skin. To a blender, add the roasted tomatillos, jalapeño, garlic, lime juice, orange juice, and cilantro. Blend until smooth.  Stir in the pineapple, mango, and a pinch of salt. ⁣⁣ 4️⃣ Stuff the shrimp into the warmed taco shells, and top with the Roasted Jalapeño Pineapple Salsa Verde, avocado, and lettuce. Enjoy!
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General
Macro Tracking Vs. Calorie Counting – What’s the Difference?

14 May 2019

We are often getting asked what the difference is between counting calories and tracking macros? For a long time, the general consensus has been that if you want to lose weight, you need consume fewer calories than you are burning, creating a caloric deficit. Easy! Calories in, calories out. Just do more and have less. While this is true for the most part, but not all calories are created equally and counting calories alone can be too vague and broad. If we were to look at a 1,500 calorie diet, you could make that up by eating four slices of chocolate cake or 375 strawberries, neither of which would be a great idea! This is why we look beyond calories, and have another measurement: macros – because in order to be the healthiest version of ourselves, not only do we need to know how much we are eating (enter calories) but it’s also important to ensure that we are getting enough of each of the vital macro-nutrients: Protein, Carbs and Fats. The above macros make up most of the calories we consume, and rather than focusing just on calories, it’s important to make sure they are coming from each source, at the correct ratio for us and our goals. Each macro plays a different yet vital role in our bodies. Protein is essential to build lean muscle mass while in a caloric deficit and also for muscle growth and repair. If our goals are to lose weight, the last thing we want is to sacrifice muscle tone. Likewise, if we are wanting to gain, we want it to be in muscle NOT fat. Carbs are our bodies go to source for energy in training, and are also vital for the recovery process as they help restore glycogen stores. Carbs are great for pre and post workout to help us fuel and recover our energy sources. Fats are needed to support the body’s digestion and cardiovascular health, not to mention keeping that hair shiny!! We also need to keep fats at a healthy level for general health and hormone regulation. Make you macros work for your goals. If you are someone that just wants to maintain a healthy balanced diet having the right amount of calories is important and will allow to you control your body’s ability to lose or gain weight. However, counting your macros will ensure that you maintain muscle mass, and minimise body fat – allowing your body to transform in the most ideal way. Additionally, if you have a very specific goal, or are an athlete in a specific sport, counting your macros will allow you to specifically fuel your training & recovery, allowing you to go harder in each session – giving you the edge above your competitors. Remember, the macro split of a triathlete is going to look very different to that of a ballet dancer or CrossFitter!  Having the right caloric intake is still important but by looking beyond this and counting macros means you are able to tailor your nutrition to your goals and ensure you eating a balanced healthy diet.
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Recipes
Chicken & Mushroom Risotto

4 Jul 2019

The whole family will enjoy this heart warming winter spin on chicken, rice and veggies! ❄️ 🍃Serves 4 // Macros per serve... ➖455 Calories ➖34g Protein ➖52g Carbs ➖6g Fats INGREDIENTS 🥄 ➕400g raw chicken breast ➕15g butter ➕400g mushrooms ➕100g peas ➕ 2 garlic gloves, minced ➕1 brown onion, chopped ➕250g arborio rice ➕1L chicken stock ➕25g nutritional yeast METHOD 💥 Oven bake your chicken for 15-20 mins at 180C. Once cooked shred your chicken with two forks and set aside. Brown the mushrooms and peas in a pan with 5g of butter then place to one side. In a large pot add the rest of the butter with your onions and garlic then sautè for 3-5 mins on low heat. Turn to high heat and add your rice. Stir for 1 minute until the rice turns translucent. Add 3 1/2 cups of stock and turn back to low heat. Leave uncovered, stirring 1-2 times until liquid has absorbed. Check to see if rice has cooked through, if not add another 1/2 cup of stock. Add mushrooms, peas & nutritional yeast to pot and warm through stirring consistently. Divide rice mixture and shredded chicken into 4 containers. Garnish salt, pepper, greens and lemon juice. 🌿🍋
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Recipes
Mint & Choc Chip 'Nice Cream'

24 Apr 2019

Mint Chocolate Chip ”Nice Cream.” 😋🌱 (Vegan, DF, GF, Paleo.) You can also replace the mint flavour to any other combinations like vanilla, almond or caramel. 🙌 Stir in different fruits, chocolate or nuts as well! INGREDIENTS 🍦 Base: ➕2 medium sized yellow bananas ➕2 medium sized ripe avocados ➕1/2 cup full fat coconut milk ➕2 tbsp maple syrup (or 1/4 cup for more sweetness) Flavours: ➕1 tsp mint extract (add an extra 1/2 tsp for more mint flavor) ➕60g chocolate chips or chocolate chunks METHOD 🍃 Blend all ingredients but the chocolate together in a good blender or food processor. Fold in the chocolate pieces, freeze for 6-8 hours or overnight, scoop, and enjoy!
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Recipes
Sweet n' Salty, Peanut Butter Dressing

27 Feb 2019

Sweet n' Salty, Peanut Butter Dressing you can't say no to. Why? It has peanut butter ;) Also it’s vegan & gluten free... and works well as a marinade for tofu or chicken. Do you need more reasons to make this... we think not. 🕺🏼  ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sweet n’ Salty, Peanut Butter Dressing.    1/4 cup smooth peanut butter 1 tsp garlic paste  1 tsp sesame oil  2 tbsp coconut aminos  2 tbsp coconut sugar  1 tbsp apple cider vinegar  2 tbsp lime juice  6 tbsp low fat coconut milk  2 tbsp water  Pinch of salt    🥄 Whisk all ingredients together until blended.    What is coconut aminos? It is a delicious sauce made from coconut sap. It is dark, rich, salty and slightly sweet in flavour. It resembles a light soy sauce or tamari, but it is soy free and gluten free – making it the perfect replacement for those avoiding soy and gluten.   Want to find the macros?  Scan all ingredients into your MyFitnessPal App. Take those macros and save as a new food. How ever many servings you get from sauce that is how much you should divide it by when inputting your new food into your daily intake. ⏱ Sounds time consuming but once you master the skill of creating your own foods your results will speak for themselves.
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Education
What is Iron, and why is it so important?

27 Feb 2019

Coach Jasmine gives us the run down on Iron • What is it and why is it important? Iron is an important component of haemoglobin, the substance in red blood cells that carries oxygen around our body in our blood. Iron also plays a vital role in energy production within the cell. Hence why when we are low in iron we will often experience fatigue as a side effect. • Types of iron: There are two types of iron. Haem iron (animal sources such as meat, fish, seafood and offal) and non-haem iron (plant-based source such as legumes, nuts, green leafy veggies and whole grains). The main difference between these two sources is the bioavailability (absorption) and amount of iron these foods contain. The amount of iron and it’s bioavailability is a lot higher in haem iron which can make it difficult for vegetarians or vegans to reach their recommend daily intake for iron. • Increasing iron absorption: There are certain foods that’s can actually enhance or inhibit iron absorption which can very useful (or detrimental) for vegetarians/ vegans or for those struggling to consume sufficient iron.  ▫️Calcium actually inhibits iron absorption so aim to consume dairy products in particular away from iron-containing foods. ▫️Tea, coffee and soft drinks also inhibit absorption due to these products containing a high amount of tannins (tannic acid). Therefore, consume tea/ coffee approximately 2 hours before or after iron-containing foods rather than at the same time. ▫️Vitamin C and vitamin A actually increase iron absorption meaning that pairing fruits and veggies with iron-containing foods will increase the amount of iron your body absorbs. Foods high in vitamin C include cherries, oranges, melons, kiwi fruit, lemons, broccoli and Brussel sprouts. In regards to foods high in vitamin A think oranges, carrots, sweet potatoes, apricots, mangoes and green leafy veggies.
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Recipes
Spicy Fish Taco Bowls

15 Mar 2019

These spicy fish bites are an amazing way to get more flavour from your protein! The seasoning itself can be used on many other proteins like chicken or tofu. Recipe serves 3 // macros per serving... 378 Calories - 35g Protein - 47g Carbs - 6g Fats Ingredients - 350g raw basa fillets - 1 tsp chilli powder - 1 tsp cumin powder - 1 tsp paprika - 2 tbsp buckwheat flour - 2 cups cabbage, shredded - 100g greek yoghurt - 2 green onions, chopped - 1 juice of a lime - 1 tsp garlic paste - 1 tbsp olive oil - 1 tbsp water - sprinkle of salt - 375g cooked brown rice & quinoa Method Slice basa fillets into bite sized bits. In a bowl mix chilli, cumin, paprika, herbs & flour together. Add a small amount of oil into your pan and heat on medium/high heat. Pat fish dry with paper towel then coat in dry mixture. Place onto pan and cook for 3-4 mins each side until golden and cooked through. You will know the fish is done once the meat is white and flaky after being pulled apart. Divide the cooked fish into 3 containers evenly. Do the same with the cooked rice. For the slaw, blend together the oil, water, garlic, lime juice, green onion & salt. Once mixed add in the yoghurt and blend again. Pour the sauce on the cabbage and fold through.  Divide your cabbage slaw into the 3 containers. Serve with lime, avocado or any other garnishes.
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Recipes
Green Curry, Sweet Potato & Chicken Meatballs

1 May 2019

How do you keep the meatballs moist? The beautiful thing about meatballs is that you can really make them your own. We added moisture to these chicken meatballs by adding sweet potatoes (yes, sweet potatoes)! Baked chicken can sometimes dry up and the moisture from the grated sweet potatoes helps avoid this. 🌿INGREDIENTS For the meatballs: ➕450g chicken mince ➕1/4 cup rolled oats, gluten free if desired ➕1/4 cup white whole wheat or gluten free oat flour ➕1 small sweet potato, grated (~1/2 cup, squeezed) ➕1 tsp garlic powder ➕1/2 tsp ground ginger ➕1/4 tsp ground turmeric ➕1/2 tsp ground cumin ➕1/4 tsp salt ➕1/8 tsp pepper ➕1 tsp olive oil For the curry sauce: ➕1 tbsp olive oil ➕400ml low fat coconut milk ➕1 small red onion, sliced ➕1 red capsicum, sliced ➕1 cup snow peas ➕3 tbsp green curry paste ➕3 tbsp lime juice  ➕1/2 tsp chilli or hot sauce ➕Salt, to taste 🌿METHOD Preheat oven to 190C/375F. In a large bowl, mix together all ingredients for the meatballs (except for olive oil). Heat a large, oven safe frying pan over medium heat and add olive oil to the pan. Then, using a tablespoon, scoop out mixture and mold into a ball with your hands. It works best if your hands are slightly moist with water. Place in skillet. Repeat. Brown meatballs for 4-5 minutes (you don’t want them to be fully cooked). Remove from heat. Set meatballs aside. In a separate mixing bowl, mix coconut milk, curry paste, lime juice, chilli, and salt and pepper. Set aside. Heat olive oil in the same skillet you used for the meatballs. Add red onion, red pepper and snow peas. Sauté vegetables for 2 minutes. Add coconut curry sauce to the pan. Bring to a boil. Add browned meatballs to the skillet so they are sitting in the curry mixture. Place in the oven and bake at 190C/375ºF for 15 minutes.
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