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Coriander Lime Pesto

27 Feb 2019

• Coriander Lime Pesto 🌿 —————————————. ➕ i n g r e d i e n t s 🥄 . * Large bunch of coriander * Handful of baby spinach leaves * 1 small clove garlic, crushed * 60 g (¼ cup) cashew nuts, toasted * 30 g (2 tablespoons) of parmesan cheese, finely grated * Juice and zest one fresh lime * 20 ml (1 tablespoon) macadamia oil (increase if you are going to use it as a sauce) * Small red chilli (optional) . . . ➕ m e t h o d👩🏼‍🍳 . 1. In a food processor grate the parmesan and set aside.  2. Place the coriander, spinach and cashews in the processor and pulse until just chopped.  3. Mix in the parmesan, lime juice and zest, garlic and macadamia oil (and optional chill) until combined. 4. You have control over the texture of this pesto. For a chunky pesto process less, or smoother process more. . . . ➕ n u t r i t i o n a l i n f o 📊 . — Based on 4 generous serves — Protein 6g | Carbs 6g | Fats 13g —————————————.
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Recipes
The Ultimate Veggie Burger (vegan friendly)

3 Apr 2019

The Ultimate Veggie Burger! (Vegan friendly) 🍔🥬😍⁣ ⁣ 🍃 Jam packed with nutrient dense ingredients! You can bun them, slider them or even break them up into a lettuce cup! ⁣ ⁣ 🍴 For 4 burger patties // macros per patty…⁣ ⁣ 368 Calories 🌿⁣ ➕ 12g Protein⁣ ➕ 41g Carbs⁣ ➕ 19g Fats⁣ ⁣ 🥄 INGREDIENTS⁣ ⁣ 2 tablespoons extra-virgin olive oil, more for drizzling⁣ 2 shallots, chopped (⅔ cup)⁣ 450g mushrooms (mix of shiitake + portobello), de-stemmed and diced⁣ 2 tablespoons tamari⁣ ¼ cup balsamic vinegar⁣ 1 tablespoon mirin (or ½ teaspoon pure maple syrup)⁣ 2 garlic cloves, minced⁣ ½ teaspoon smoked paprika⁣ 2 teaspoons sriracha, more if desired⁣ ½ cup crushed walnuts⁣ ¼ cup ground flaxseed⁣ 2 cups cooked short-grain brown rice (freshly cooked so that it’s sticky)⁣ 1 cup panko bread crumbs, divided⁣ Worcestershire sauce (vegan version available), for brushing⁣ nonstick cooking spray, for grilling⁣ desired burger fixings (buns, vegan mayo or avocado, mayo, mustard, ketchup)⁣ sea salt and freshly ground black pepper.⁣ ⁣ 👩🏽‍🍳 METHOD⁣ ⁣ Heat oil in a medium pan over medium heat. Add the shallot and sauté until soft, 1 minute. Add the mushrooms, a generous pinch of salt, and sauté until soft and browned, 6 to 9 minutes, turning down the heat slightly, as needed.⁣ Stir in the tamari, vinegar, and mirin. Stir, reduce the heat, then add the garlic, and smoked paprika, and sriracha. Remove the pan from the heat and let cool slightly.⁣ In a food processor, combine the sautéed mushrooms, walnuts, flaxseed, brown rice, and ½ cup of the panko. Pulse until well combined.⁣ Transfer to a bowl and stir in the remaining panko.⁣ Form into 4 or 8 patties. ⁣ Preheat a grill to medium-high heat. Spray the grill with nonstick cooking spray and drizzle or brush the patties with olive oil. Grill for 4 to 5 minutes per side, or until char marks form. Remove from grill, brush with Worcestershire sauce, and serve with desired toppings.. 👌🏼⁣
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Recipes
Honey, Sesame Chicken Meal Prep

27 Feb 2019

  A simple meal prep idea that's easy on the budget, light on the macros but can pack one hell of a punch of flavour. The fun doesn't stop there - with such a basic recipe, it can be yours to experiment with. Here's a few ideas to change it up...   Change the sauce - to teriyaki, sweet chilli, peanut satay or honey mustard.   Change the carbs - to brown rice & quinoa, wild rice or noodles.   Change the veggies - to capsicum, boy choy, carrots, sprouts or cabbage.   Macros per serve // serves 4 495 Cals, 41g protein, 69g carbs, 6g fats.   Ingredients   Honey Sesame Sauce - 60ml chicken stock or water - 4 tbsp soy sauce - 4 tbsp honey - 1 tbsp sesame oil - 1/2 tsp red chilli flakes - 1tsp cornstarch   Chicken Bowl - 520g basmati rice, cooked - 1 tbsp olive oil - 3 cups broccoli, chopped - 3 cups snap peas - 520g chicken breast, raw - salt & pepper - sesame seeds, to garnish   Method    Shake together all sauce ingredients, set aside. Heat olive oil in large pan and cook broccoli & snap pears for 5 minutes until bright and green. Remove greens from pan. Add more oil if needed and cook chicken for 7 minutes, or until cooked through. Add in sauce for 2 minutes until it thickens. Evenly divide rice, greens & chicken into 4 containers. Garnish with sesame seeds.
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Recipes
Asian Cucumber Salad

26 Mar 2019

Asian Cucumber Salad. 🥒 Looking to feel as crispy & cool as a cucumber? ❄️💧This salad will spice up your life with asian themed flavours whilst also helping up your hydration for the day.  🍴Serves 4 // Macros per serving… 59 Calories. 🌿 ➕ 1g Protein. ➕ 6g Carbs. ➕ 3g Fats. INGREDIENTS 2 cucumbers, thinly sliced Salt to taste 1/3 cup rice wine vinegar 1/2 teaspoon coconut or brown sugar 2 teaspoons toasted sesame oil 2 tablespoons finely chopped cilantro 2 tablespoons thinly sliced scallions 1 clove garlic minced 1/8 teaspoon freshly grated ginger 1 tablespoon sesame seeds Crushed red pepper to taste METHOD Place the sliced cucumbers in a bowl and sprinkle with salt, to taste. Set aside. In a small bowl, whisk together the rice wine vinegar, sugar, sesame oil, cilantro, scallions, garlic, and ginger. Drizzle the mixture over the cucumbers. Sprinkle salad with sesame seeds and crushed red pepper, to taste. Then, it’s time to serve up!
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Recipes
Vanilla Chia Seed Pudding

27 Feb 2019

• Vanilla chia seed pudding 🍮 —————————————— 🥣 ingredients : . . . ~ 3/4 cup milk ~ 5.3 oz. of Greek yogurt ~ 2 Tbsp. pure maple syrup ~ 1 tsp. vanilla extract ~ Pinch of fine sea salt ~ 1/4 cup chia seeds . ➕ ADD ➰fresh berries, granola, toasted coconut flakes or sliced almonds, to serve —————————————— 🥣 method : . . . 1. Add all ingredients except chia seeds to a medium bowl and whisk vigorously to combine. Add chia seeds and whisk to combine. 2. Cover the bowl with plastic wrap and refrigerate overnight. You want pudding-like consistency in the morning. 3. In the morning, give the pudding a good whisk to evenly distribute chia seeds that have settled on the bottom. Spoon into individual serving dish and enjoy chilled with desired toppings. —————————————— 📊 nutritional info: . . . ~ makes 4 serves ~ • CALS - 164 per serve • PRO - 7g • FATS - 5g • CARBS - 23g —————————————— ♻️// @littlebrokenblog
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Recipes
Sweet Potato & Avocado Chocolate Cake

10 Apr 2019

🌿 INGREDIENTS For the cake... - 2 cups raw sweet potato, minced *see step 2. for method - 2 large eggs - 3/4 cup black cocoa powder *gives milder taste & darker colour, can also use dutch or regular cocoa (flavour & colour will vary slightly). - 1/2 cup maple syrup - 1/2 cup coconut sugar - 1/2 cup coconut oil *if too hard at room temperature leave near oven pre-heating to soften. - 1/4 cup coconut flour - 1 tablespoon vanilla - 2 teaspoons baking powder - 1 teaspoon salt For the frosting... - 1 1/2 cup sweet potato, cubed then steamed and mashed *see step 4. for method - 1/2 cup avocado - 1 cup medjool dates, pitted - 1/2 cup cocoa powder - 1 teaspoon vanilla extract - 1/4 teaspoon salt 🌿 METHOD 1. Preheat oven to 350F/180C. Line the bottom of two cake pans with rounds of baking paper. 2. In a food processor mince sweet potato. Then in a blender combine all ingredients for cake until smooth. 3. Divide batter in-between the two cake pans. Bake on 350F/180C for 45-50 minutes, then chill in fridge while you make frosting. 4. For frosting, steam sweet potato cubes, then drain water, and combine with rest of frosting ingredients until smooth (about 5 minutes). Chill until ready to frost.
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Education
Food for thoughts… healthy eating for your mind, body and soul

18 Apr 2019

“Your health is what you make of it. Everything you do and think either adds to the vitality, energy and spirit you possess or takes away from it.” Ann Wigmore Eating healthy whole foods and leading a lifestyle to match has a myriad of benefits such as looking good, performing better and having more energy but have you ever considered the benefits of healthy eating for your mental wellbeing. The food we eat is linked to our mood, emotions, and behavior and affects how we think and feel. Here are eight ways to nutritionally boost your mood and optimise your foods to look after your mind while you nourish your body. Eat healthy fats – especially ones rich in omega-3 fatty acids play an important role in how the brain functions and reducing neuro-inflammation which is associated with depression. Sources of omega-3 fats include seeds, walnuts, and oysters, although the highest amounts exist in oily fish such as salmon, sardines, and mackerel. Eat foods which contain tryptophan. Tryptophan is an amino acid (the building blocks of proteins) and is required to produce serotonin. Serotonin is thought to stabilise moods, and reduced levels have been found in people with depression. Foods that naturally support tryptophan levels include seeds, nuts, cheese, oats, and meats. Vitamin D does more than just is vital in activating the conversion of tryptophan to serotonin. Few foods are rich in vitamin D, with oily fish topping the list, but the best source is sunshine. B vitamins, including folate (B9), play an important role in producing chemicals in the brain that regulate mood. The best way to ensure adequate B vitamins is to consume a healthy, varied diet. B12 can be tricky for those on plant pased diets, if this is you soy products and nutritional yeast are good sources. Cut back on the sugar! When we over consume sugar, it’s poorly digested and passes into the colon. There it fuels the growth of “bad” bacteria, which can wreak havoc on your health, promoting inflammation and disrupting the healthy ecology of your gut microbiome. The majority of serotonin is made in your gut, which is influenced by the health of your gutbiome. Choose complex carbs. Complex carbohydrates are more slowly digested and offer a gradual release of energy into the blood stream. They also support the body’s natural detox systems and promote the activity of desirable gut bacteria. Try adding more root vegetables, legumes, and buckwheat to your diet. Fermented foods. Cultured and fermented foods promote a healthy gut, which can lead to a more positive mood. Food choices include yogurt, kefir, fermented vegetables, sauerkraut, pickles, and kimchee. Drink water! It’s essential for the trillions of tiny chemical reactions that energize us throughout the day and stabilize our mood. Dehydration can cause fatigue and irritability, and drinking water is the best way to stay hydrated.
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General
Tia-Clair Toomey Joins The Method!

27 Feb 2019

We’re pumped to see Tia Clair Toomey, 2017 Fittest Woman On Earth and 2018 Commonwealth Games Gold Medallist joining The Method Now team! The Method Now will be providing advice to Tia and help optimise her nutrition in the lead up to the 2018 CrossFit Games and beyond. As a world-class athlete, Tia knows about the difference the right nutrition can make: “I’m working hard every day, physically and mentally, to become fitter and stronger. The decisions about what I fuel my body with can make all the difference in achieving my goals. At the same time, I don’t want to be too restricted in what I can and can’t eat. I love my Tim Tam’s, so they have to be written into my macro plan.” The Method’s macro-based nutrition planning allows flexibility in your diet, nothing is off the cards, not even Tim Tam’s. It’s all about finding the right balance of protein, fat and carbohydrates. You don’t have to be a Gold Medallist to benefit from The Method’s personalised services. Our experienced nutrition and lifestyle coaches provide one-on-one coaching and support, tailored to your specific goals whether that be losing, gaining or keeping weight, increasing physical performance or simply enhancing your well-being. Contact us to find out more or Get Started with your transformation. We’ll be following Tia’s journey closely and will have a closer look at Tia’s Secrets of Strength over the coming weeks. Stay tuned!
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Recipes
Raw Mars Bars

27 Feb 2019

Your carb & fat macro targets will thank you after this... oh and maybe those nagging cravings too ;) These RAW MARS BARS are actually out of control!! It’s hard enough trying not to eat the “batter” whilst making them. There are only a handful of ingredients to make, they’re gluten & dairy free, refined sugar free, vegan friendly and taste SO GOOD.    *Base* 1/2 cup almonds 1/2 cup cashews 3 tbsp hemp seeds (optional-- but so nutritious! 10g of plant protein per 3 tbsp. Feel free to add ground flaxseed in place) 1 tbsp maple syrup 2 tbsp water 1/4 tsp cinnamon Pinch sea salt   *Filling* 3/4 cup almond butter 1/2 cup melted coconut oil 2 1/2 tbsp maple syrup 1/4 cup filtered water   *Chocolate Covering* 1 chocolate bar, melted (We recommend @loving_earth dark chocolate bar) 1 tsp melted coconut oil Pinch sea salt   Instructions: In a food processor, pulse together base ingredients until it reaches a dough-like consistency. Press into base of baking paper covered loaf tin and freeze for 10 minutes while you make filling. In same food processor, pulse together filling ingredients. Pour over the top of the chilled base and freeze once more for about 1-2 hours, or until firm. Using a knife, cut into rectangles. Melt chocolate bar + coconut oil in a medium bowl, then dip frozen bars using two forks until fully covered. Place on baking paper and back into the freezer to harden. Sprinkle sea salt over the top & ENJOY! Makes a loaf tin’s worth, about 8-10 bars. Store in freezer.
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