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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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Six ways to set yourself up for success

12 Jun 2020

If you’re new to The Method, welcome! We’re so excited to be part of your life and supporting your goals. And if you’re a Method OG, it’s an honour to have you continuing your journey with us! Thanks for choosing The Method and having us on your team.   We’re well in to 2020 now and while it’s been an undeniably turbulent start to the year for everyone, it’s always good to check-in and see how you’re doing with your goals and aspirations.   Have you set yourself some goals and targets that you’re working towards? Are they hard and fast, or maybe a little more flexible compared to previous ones? Are they in support of a bigger goal, or perhaps a selection of smaller goals that you’ve been wanting to work on for a while? Here are six timeless tips for setting yourself up for success, helping you reach your milestones and your end goals.   Glance back to look further forward We’ve all read those Insta quotes that tell you it’s better to look forward and leave the past in the past…but we reckon reflection is pretty important. Why? Perspective. Gratitude. See what worked for you previously and what didn’t. With the right mindset, it’ll help you set your ambitions at the right level so you can push yourself and reduce the risk of disappointment; it can be a great way to see what you’ve already proven to yourself that you’re capable of; it can help you make more educated plans for the future. Grab a notepad and see what you can pull out from your previous experiences to make your current and future goals even better!   Understand your why and get with the bigger picture All the little things usually amount to one big thing. Whether it’s getting back into your favourite jeans or dress, making a higher grade sports team, getting better results in your annual review at work or maybe even being able to fall pregnant or beat an impending health risk. Take a look at the bigger picture for you and be really honest with yourself about your why. This will also help you to have more open, honest and beneficial check-ins with your coach each week, as you’ll both be on the same page and fully understand your end goal, so you can chip away at it together and stay on track.   Make your goals SMART This well-known acronym will help you set gangbuster goals and, most importantly, allow you to ENJOY the process. It stands for:

   Specific - your goal should be clearly defined in your own terms. Rather than “get better at XYZ”, the overarching goal/statement should include the why and the how (which are explained further below).   Measurable - how will you know when you’re getting closer to your goal and when you’ve actually achieved it? Set measurable milestones or check-in points to make the journey more enjoyable and to give yourself more small wins to celebrate along the way!   Achievable - be realistic and don’t set yourself up for failure before you’ve even begun. Remember to glance back and reflect when setting a new goal so you can see how you’ve gone previously and don’t set yourself a task or target that will leave you feeling like you’ve failed. Smaller goals on the way to a bigger goal are always a good idea!   Record it - document your wins, set-backs, challenges, emotions and feelings; anything that will help you stay on track and even notice patterns over the course of the process (e.g. at this time of the month, I seem to be lacking energy more than usual - maybe I’ll talk to my coach about how I rejig my macros for these few days so I have more energy and less stress).   Timeframe - when do you hope to achieve the goal by? If you have a bigger overarching ambition, set shorter deadlines for smaller goals to help you on your way.   Celebrate EVERY win And we mean every early morning wake-up, every prepped meal, every solid sleep, every new weight plate on the barbell, every single step that gets you closer to achieving your goal. This is hugely important and we can’t stress it enough!   Get excited about overcoming unexpected challenges and obstacles This is a mindset thing. Rather than worry about what could go wrong; what could throw a spanner in your works; what could hurt; what could push you far out of your comfort zone; try looking forward to those challenges. Plan for them as best you can and embrace them. Then, of course, make sure you celebrate when you inevitably overcome them.   FOOOOOOOOOOOOD Plan it. Buy it. Experiment with it. Cook it. Enjoy it. Fuel yourself and most importantly, don’t forget to treat yo’self. We know a lot of Method clients are working with their coaches towards weight loss goals, and the idea of increasing macros and eating more food to lose weight can seem a little daunting! So if celebrating food and eating more of it isn’t in your plan just yet, don’t worry. You’ll get there and we’ll be right beside you.   So there you have it! Our top six ways to get your journey off to roaring start. Simple stuff, right? We are so excited to work with you and support you to achieving greatness and remember, your coach is right there with you; make the most of your check-ins each week by providing as much detail as you can, and being as open and honest with them (as you feel comfortable).
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Recipes
Crispy potato skins w/ smoky chickpeas

30 Dec 2019

Crispy potato skins with smoky chickpeas    -- For a cosy dinner in! This meal is a great way to get protein from a plant based source without changing the flavours we love. It’s packed with spices so you will hardly notice the difference. 🍃 ⁣ RECIPE // Serves 3-4 ⁣ Ingredients. 🍃  ➕ 4 large potatoes ⁣ ➕ olive oil ⁣ ➕ 2 shallots, finely chopped ⁣ ➕ 1 large garlic clove, finely chopped ⁣ ➕ 1/2 tsp cumin ⁣ ➕ 1 tsp smoked paprika ⁣ ➕ 1 tsp chilli paste or powder, to taste ⁣ ➕ 400g crushed tomatoes, tinned ⁣ ➕ 1/2 tsp salt ⁣ ➕ 1/2 tsp black pepper ⁣ ➕ 1 tsp coconut sugar or any sweetener ⁣ ➕ a squeeze of lime ⁣ ➕ 1 cup cooked chickpeas⁣ ➕ fresh parsley + coriander, chopped ⁣ ➕ yoghurt or sour cream to serve ⁣ ⁣ METHOD 🔥  Place your potatoes in a pot, cover with water. Turn stove onto medium heat and bring to a boil. Once boiling drain off and cool completely. ⁣ ⁣ While the potatoes are cooling, heat up 2 tbsp olive oil in a pan. Fry up garlic and shallots for 3 minutes. Add the spices and chill paste. Fry gently stirring often (do not burn spices). ⁣ ⁣ Add the tomatoes and all its juices into the pan. Add a touch more water and salt. Let simmer on low until mixture thickens. ⁣ ⁣ 🧂🍋 Taste and season with a little more salt (if needed) + the pepper, lime and sugar. ⁣ ⁣ Stir in the cooked chickpeas and allow them to warm up.️ Heat the oven up to 180C/355F. Line a baking tray with baking paper. ⁣ ⁣ Cut the cooled potatoes in halves and scoop out some of the middle. Brush the potatoes with olive and salt and bake for 30 mins or until the edges start crisping up. ⁣ ⁣ Serve with warm chickpea mix, a dollop of yoghurt, fresh herbs and pepper 👌  
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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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Food tips & strategies
Becoming a protein pro | Dear dairy…

17 Jun 2020

Protein is one of the three macronutrients (along with carbohydrates and fats), but it’s also become a bit of a buzzword in the nutrition and food marketing industry. Higher protein options: protein ice cream, protein cookies, protein cheese, protein milk…Far. Out. We’re going to help you cut through the noise to help you make better-informed decisions about the food you’re putting in your body (and the money you’re spending on it!).   So, OK, Arnie’s been raving about this muscle macro since the dawn of biceps, but now we’re being bombarded with “HIGH PROTEIN” marketing across our once-humble grocery staples; is it a help or a hindrance? You might have even noticed that some of the products with those big, bright labels, actually contain less protein than their original counterpart products. (*cough*Greekyoghurt*cough*).   Greek yoghurt serves as a delish snack as well as a great example of looking at labels for bang-for-your-buck protein sources, but this can probably extend to dairy products more broadly. Plain Chobani* Greek yoghurt, by the individual 170g tub, boasts a respectable 99 calories, 16.5g of protein, 0.3g of fat and 7.1g of carbs (5.6g of which are sugars). Wow. Let’s compare that with its “LOW FAT, LOW SUGAR, HIGH PROTEIN, GREAT SOURCE OF DAIRY, SUPER AMAZING POWER FOOD” friend, FiT.   The back of the same size pack looks like this: 95 cals, 15.8g protein, 0.3g fat, 6.9g carbs (4.9g sugars). OK. And the price points? Recommended retails hover around $1.80 for the plain option or (you might want to sit down for this), $2.25 for the “high protein” option. Which has less protein…   Now, let’s take a very quick look at one of the other “usual suspects”. Hello (and sorry), Halo Top. It claims to be a high protein ice cream, but if you’re trying to hit that macro, the best you can really hope for is a low-calorie sweet treat. (And, hey, that’s a great thing in its own right). Choc chip cookie dough sticks (at 59g each) will give you about 110 cals but only 4g of protein, 4.5g fat and 11g carbs (9g are sugars!).   Out of interest, compare this to a 54g chocolate Paddle Pop: 78 cals, 2g protein, 1.6g fat (!!!), 13.7g carbs (10.6g sugars). Tit for tat, there’s not a great deal of difference between the two. Depending on your own macro goals, the Paddle Pop might be a better choice for you - WOOHOO! The point is not to assume that the clever colourful marketing means you’re going for a healthier option with so much more of that all-powerful protein.   The bottom line is this: take a little extra time to read the labels and get to know your fail-safe sources of legit, affordable protein before you head out for your weekly shop. Chicken, tofu, salmon, cottage cheese, eggs, various beans and legumes, and plain-Jane Greek yoghurt…you can’t go too far wrong. And your coach, of course, is your number one go-to if you’re feeling a bit overwhelmed and confused about the conflicting front and back of your food’s packaging. Just make sure you educate yourself!   *For our international clients, Chobani is an Aussie brand of Greek yoghurt available in most supermarkets. Brands vary from country to country - you may be familiar with Fage or other brands where you live.
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Recipes
Golden Milk Latte

1 May 2019

This is the perfect afternoon pick-me-up when you need something to tie you over till dinner. (👇scroll to bottom for health benefits!) The health perks alone have made it a daily ritual for us. Anything anti-inflammatory and antioxidant-rich is a win in our books. The herbs used all have their own health-supporting properties for the body, but of course the main star is turmeric, which is where the “golden” color comes from! 🌿 INGREDIENTS (serves 2) ➕1 1/2 cups light coconut milk (canned is best) ➕1 1/2 cups unsweetened plain almond milk ➕1 1/2 tsp ground turmeric ➕1/4 tsp ground ginger  ➕1/4 tsp ground cinnamon ➕1 tbsp coconut oil ➕1 pinch ground black pepper ➕sweetener of choice (i.e. maple syrup, coconut sugar, or stevia to taste) 🌿 METHOD In a small saucepan, add coconut milk, almond milk, ground turmeric, ground ginger, cinnamon stick, coconut oil, black pepper, and sweetener of choice (we added 1 tbsp (15ml) maple syrup). Whisk to combine and warm over medium heat. Heat until hot to the touch but not boiling - about 4 minutes - whisking frequently. Turn off heat and taste to adjust flavor. Add more sweetener to taste or more turmeric or ginger for intense spice + flavor. Serve immediately, dividing between two glasses. Best when fresh, though leftovers can be stored covered in the refrigerator for 2-3 days. Reheat on the stovetop or microwave until hot. Health Benefits 💥Are you ready to discover the amazing benefits of golden milk? We’ll look through each ingredient to see what they have to offer by drinking this soothing beverage. Turmeric. It has been used to treat liver disease in ancient medicine as well as respiratory illnesses, gastrointestinal problems, muscle and joint pain (including arthritis), skin disorders, and to promote healing all over. Anti-inflammatory and anti-microbial, this spice is highly beneficial for chronic disease and autoimmune disease where inflammation is prominent. Preliminary research also shows that turmeric can improve and stabilize blood sugar, detoxify the liver from environmental toxins by neutralizing free radicals, treating food allergies and intolerances, preventing degenerative cognitive illnesses such as Alzheimer’s and dementia, and even treating cancer and depression. Do you need any more reasons to start cooking with this spice? Coconut oil. Has a ton of health benefits, including promoting a healthy weight, healthy heart, healthy immune system, digestion, and may help prevent liver and kidney disease. It’s also an effective wound healer & moisturizer. Coconut milk. Magnesium, vitamin B, electrolytes, a source of fatty acids that can combat weight gain, helps stabilize blood sugar, and promote joint health. Yes, please!  Black pepper. Helps ease cold symptoms, fights anemia, aids digestion, and combats free radicals. Black pepper will also help your body to absorb the turmeric!  Ginger. Helps digestion combats nausea, and helps ease cold symptoms. Ginger may even help muscle pain due to its anti-inflammatory properties, help with blood sugar, and ease the menstrual pain in addition to other types of pain.  
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Food tips & strategies
Becoming a protein pro | Gains a la grains

28 Jun 2020

Attention, plant-based pals: this one’s for you!   Being plant-based and hungry for protein can be a tricky combination, but we’ve got some sound suggestions to help our meat-free Method members hit that magic macro!   If you’ve been plant-based for a while, chances are you’ve got a well-balanced plate under your belt. But if this is something you’re relatively new to, regardless of your reasons, you might want to consider a slow and guided transition into this new way of eating (or living!). Drastic habitual changes take time to implement and are usually more successful with a bit of research and a plan. For example, maybe start cutting out red meat and in that process, find yourself a really good substitute. Once you’ve got that down, swap your usual chicken intake for a meat-free option. If you usually have a skim latte, give yourself time to get in the habit of ordering a soy, almond or maybe oat milk latte instead. And don’t beat yourself up if you slip up!   So, what are some of the high protein subs you can start to play around with in your meal prep? Let’s get creative, starting with the easy stuff: tofu, tempeh and seitan. Lots of these also come as faux-meat products (like Quorn) and pack a whopping great big protein punch; in some cases, rivalling their carnivorous counterparts. Tempeh, for example, will serve you 41g of protein per cup, versus chicken breast (20g) and steak (25g). You can also get 20g out of our incredibly versatile friend, tofu, which loves to be scrambled and comes in so many flavoured variations from almost all major supermarkets; all you have to do is heat it up in a pan or microwave for a tasty snack, or add it to a salad - whatever your tummy desires!   Beans, beans, the magical food; surprisingly high in protein and they taste pretty good! We’ve rewritten the words in an ode to this little protein powerhouse and we’ll give a nod to the legumes in this bit, too. Edamame, black beans, lentils, chickpeas, kidney beans; talk about bang-for-your-buck. You’re getting between 10-20g of protein per cup for these guys and with such a varied flavour profile across all of these options, they can be added to pretty much any cuisine! Have a play around with them and see what you can come up with! Have you heard of chickpea brownies? #justsayin   And if you need a top-up to get you over the line for the day, stock-up on some Prana-On protein for your shakes and smoothies. It’s widely available, has a trillion (or so) flavours and is 100% vegan-friendly!   Bottom line: do your research and be prepared to have your eyes widened as you navigate a plant-based palate. Lots of things might surprise you - did you know that up until 2016, Guinness beer was made with a product of fish? Yep! So, go easy on yourself if you miss something, have a plan with fail-safe food options and, as always, check the label for vegan or vegetarian-friendly stamps.
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