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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
Why We Track Macros not Calories

27 Feb 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
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
Tumeric Latte

27 Feb 2019

Why a turmeric latte?  This beautiful golden-hued drink has more to it than just it’s glorious colour! This anti-inflammatory drink not only helps to boost your immune system, but it contains potent anti-bacterial and gastrointestinal health properties, which have been linked to the prevention of cancer cell growth. This warm nourishing beverage also helps to manage inflammatory conditions such as arthritis, asthma, eczema and inflammatory bowel disease. The best thing about it is it’s super easy to make and tastes delicious! Here’s a quick little recipe that you can try yourself! • T U R M E R I C  L A T T E • - 2 cups milk (regular milk, coconut milk, almond milk or cashew milk – whatever you like best) - 1 tsp turmeric powder - 1/4 tsp ground cinnamon - 1/8 tsp ground ginger - 2-3 tsp sweetener of your choice . . . Simply add all the ingredients into a blender & pulse until combined (approx 10-15 seconds). Add to a stainless steel pot and warm turmeric latte on a low-medium heat until heated to your desired level of hotness. Remove from heat and pour into mugs.
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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
Turkey Burgers With a Twist!

27 Feb 2019

⁣You’ll definitely want to save this sweet potato burger recipe! ✴️ They’re packed with flavour, didn’t take long at all to make and they’re sure to be a hit with anyone. These burgs are gluten & dairy free - but feel free to choose any toppings you’d like 🥑🧀🧂 With simple ingredients that are affordable you are in for a real treat. Perfect ratios for hitting your macros 📊⁣⁣ ⁣ Here are also some hidden benefits...⁣ ⁣ ✅ Lean Ground Turkey > Beef Mince - Helps lower your total fat intake for the day by using a lean meat source packed with more grams protein per 100g.⁣⁣ ⁣ ✅ Sweet Potato > Burger Buns - It’s a not brainer as it adds to your fiber content for the day plus it won’t boost your blood sugar too quickly = steady energy.   Ingredients - 500g Turkey Mince - 1/3 cup spinach - 1/2 diced capsicum - 1tsp cumin - 1/4 cup cilantro - 1/2tsp chilli flakes - 1tsp chilli powder - 1/2 tsp garlic powder - 800g sweet potato rounds *100g per round roughly.   Method   Heat oven to 200C   Slice sweet potato into thick rounds and place on baking paper. Spray lightly with oil and cook in oven for 30-35 minutes.    Combine rest of ingredients in large bowl and mix together to form patties.   Heat oil in pan on medium, then place burger patties in pan and let cook for 5-8 minutes either side. Cover pan with lid to speed up cooking time.   Form burgers with sweet potato rounds, mixed greens, avocado and condiments.    Macros. (for patties and sweet potato bun) Serves 4. Per serve, Calories 315, Protein 27g, Carbs 41g, Fats 5g.  
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Recipes
Fully Loaded Sweet Potatoes

27 Feb 2019

If there's ever been a time where you've thought, "Damn, I wish there was more I could do with sweet potato"... well your day just got a whole lot better!   There's two ways to go about this recipe...   1. Leave it how it is but change the protein filling and spices so that you don't get bored of the same meal. Try pesto shredded chicken or cheesy, scrambled tofu (made with nutritional yeast) next time! 2. Change your spud boat to thick, crunchy wedges. Chuck them in a bowl and let your filling melt over the fries for another 5 mins in the oven... hungry yet? Sweet potato is great for the gut & also a fantastic way to get your carbohydrates in for the day! Ingredients - 600g sweet potato - 1 tbsp coconut oil - 1 white onion, diced - 2 cloves garlic, minced - 375g turkey mince (vegan option; chickpeas or crumbled tofu) - 1 tsp cayenne pepper - 2 tbsp tomato paste - 1 red capsicum, diced - 1 tsp salt   Lime Crema - 150g yoghurt (we used yopro) - Juice of a lime - Water (for desired consistency)   Method   1. Preheat oven to 200C. Poke potatoes with a fork a few times. 2. Cook for 60-70 minutes until you can easily pierce through the skin. Allow to cool before stuffing. 3. While potatoes are cooking, pan fry coconut oil, onion & garlic. Cook until softened. 4. Stir in spices, capsicum and tomato paste for 30 seconds. Stir in filling of choice with salt to season.  5. Slice potatoes down the centre then fill and garnish. 6. For lime crema, whisk ingredients. Garnish before serving!   Macros per serve // Serves 3 410 Calories, 35g Protein, 43g Carbs, 11g Fats
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Recipes
Honey and Banana Protein Pancakes

22 Mar 2019

Honey and Banana Protein Pancakes 🍌🍯⁣ 🤔 Why does this recipe recommend collagen powder and not protein powder ? ⁣ ⁣ You can definitely work with either/or! 👨🏽‍🍳However, collagen is heat stable meaning it can withstand high temperatures - whey protein on the other hand.. not as much. As whey protein is heated it becomes less digestible and amino acids become less available.⁣ ⁣ 🔍 Where do you find collagen powder ? Many health food stores online and in store sell a popular brand called @vitalproteins which is easily found - if in doubt, go online for a wide variety of options!⁣ ⁣ ❇️ INGREDIENTS ⁣ 🥄 Yields - 6 large pancakes ⁣ - 3 eggs⁣ - ½ cup milk of choice⁣ - 1 large banana, roughly chopped⁣ - 2 Tbsp. raw honey ⁣ - 2 Tbsp. fresh lemon juice⁣ - 1 Tbsp. melted butter, ghee, or coconut oil (plus more for cooking)⁣ - 1 tsp. vanilla extract⁣ - 6 Tbsp. coconut flour⁣ - 4 scoops Collagen Peptides (packed full of protein! 💪🏼)⁣ - 1 tsp. baking powder⁣ - ½ tsp. baking soda⁣ - 1 tsp. sea salt⁣ ⁣ 🥄 METHOD ⁣ Place all the ingredients in a large blender in the order listed so liquids are at the bottom.  Blend on high speed for 30-60s or until the mix is smooth, scraping down the sides as needed.  Let the mix stand in the blender for 2-3 minutes to let the coconut flour thicken.  Blend again on medium speed for 30 seconds to smooth it out again.  The batter will be thick.⁣ ⁣ Heat a large pan over medium heat. Grease the pan and pour the batter out in pancake shapes. Smooth the batter out just a bit after pouring. Cook until bubbles form on the surface and the edges begin to brown, then flip and cook the other side. Once done serve with any toppings you like... peanut butter of course is a no brainer. 😉🥜
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