Search our Blogs
Tag Filter
Recipes
Honey, Sesame Chicken Meal Prep

26 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.
Read More
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!
Read More
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.
Read More
Recipes
Almond Joy Fat Bombs

30 Apr 2019

These Almond Joy Fat Bombs are actually made with coconut butter rather than a nut butter! 🥥We wanted to try and make a no bake butter cup that was made from something a little different and coconut butter just seemed like the right fit! Coconut butter it’s allergen-free, keto friendly, and vegan. 👌 In order to make these you have to slowly melt the coconut butter. Like chocolate, you can quickly go from smooth coconut butter to burnt coconut butter. We tried to keep our coconut butter smooth at all times. However, we discovered that even if the coconut butter seized up a little bit when we mixed it with the maple syrup, it still worked! You can not tell the difference after you make your cups. The good news is that these Almond Joy Fat Bombs work either way. 🌿INGREDIENTS  Coconut Layer: ➕2/3 cup melted coconut butter ➕1 tbsp maple syrup, warmed (or 1/4 tsp liquid stevia) Chocolate Layer: ➕1/4 cup melted coconut oil ➕2 tbsp cocoa powder ➕1 tbsp maple syrup (or 1/4 tsp liquid stevia) Toppings ➕12 raw almonds ➕1/3 cup unsweetened shredded coconut  METHOD First, line a muffin tin with nonstick muffin liners. Set aside. Begin by gently melting coconut butter in a small fry pan on LOW heat until drippy. Note that sometimes coconut butter can seize up, so be extra careful when melting. When it’s drippy, it’s ready to go and doesn’t need to be heated anymore. Measure out the required 2/3 cup of the melted coconut butter and pour into a medium bowl. Add 1 tablespoon of warmed maple syrup to the melted coconut butter and mix until combined. Adding warm syrup is key because the coconut manna will seize up if you add a cold temperature to it. Then, using a tablespoon, scoop 1/2 tablespoon into each of the 12 muffin cups. Use your spoon to smooth out so that they are even and then place in the freezer for at least 10 minutes. While the first layer is freezing, make the chocolate layer. Mix together melted coconut oil, cocoa powder, and maple syrup. Then, remove the muffin tin from freezer and scoop a teaspoon of the chocolate layer on top of the coconut. Place a raw almond on top of each cup and then sprinkle on shredded coconut and a pinch of sea salt. Place in the freezer for at least 15 minutes or until firm.    
Read More
Recipes
Golden Milk Latte

30 Apr 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.  
Read More
Recipes
Vanilla Chia Seed Pudding

26 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
Read More
Food tips & strategies
This for that: sneaky swaps + palate pleasers

21 Jun 2020

Sometimes it’s hard to resist our favourite feasts. But these days there are so many alternatives available at almost any supermarket, it’s easy to go for low calorie options that might be a little more macro-friendly or supportive of your nutrition goals. So if you’re struggling to cram your cals and/or meet your macros at the end of the day, here are some snazzy substitutes that will please your palate and meet your macros.   At the end of 2019, @themethodnow posted a ‘Summer BBQ swaps’ info graphic on Insta + our app, and this is a great place to start on this topic. Let’s revisit:   Classic beef snags (406 cals) vs ‘Extra Lean’ beef snags (191 cals) Wholemeal seeded bun (247 cals) vs Brioche (155 cals) Pre-made creamy pasta salad (311 cals) vs Fresh garden salad (87 cals)   The difference is huge, but the substitution is so easy! The meat section of most supermarkets will usually have these options right next to each other; the bakery aisle is an easy one to navigate; and these days, we’re spoilt for choice when it comes to quality ingredient pre-made salads, if you can’t be bothered grabbing a bag of spinach and a punnet of cherry tomatoes (hey, no judgment).   Got a sweet spot for the sweet stuff? If you’ve got a blender, you’ve got nicecream. With all the frozen berries and coconut, peaches and banana chunks (you name it!) available in the freezer section now, you can blitz your faves into a healthy sweet treat after dinner…or any time! Add protein powder, chia seeds and any other super sprinkles to take your bowl beyond.   Got a penchant for pasta, but need more protein and less carbs around dinner time? Meet pulse pasta! San Remo’s pulse penne has 21g of protein and just under 57g of carbs per 100g – and it’s damn delicious! It’s serves almost 8g of fibre, too, and is made up of so much good stuff (lentils, peas, borlotti beans and chickpeas) you’ll never look back after making the switch. There are lots of other options and colours and ingredients to suit your dish (red lentils, chickpeas, green peas), so you can be even more creative in the kitchen with your favourite pasta dishes.   Is there anything better than bread? Not in our opinion! But if you’re after a nutritious tasty toastable, try pumpernickel or Ezekiel breads. They’re a little *different* and very dense, but they’re packed with goodness and do wonderful things with eggs and avocado.   If a glass of wine is your favourite way to wind down, try switching it up with kombucha a couple of nights a week. Good for your gut and low in sugar, it’s not a hard sell when it comes to the benefits of this wonder drink.   Remember to read nutrition labels carefully and don’t necessarily believe everything the pretty marketing is telling you. You might find some awesome swaps without the words “lean” and “fat free” on the front (another hint: take a look at the back of the packets of various Hokkien noodles…). If you’ve got any other substitute suggestions, share them with our other Method members on the group Facebook page. It’s always great to find a way to replace your vice with something that tastes just as nice!
Read More
Recipes
Chickpea Blondies

5 May 2019

A lot of us probably have a can of chickpeas just sitting around waiting to be used up. This staple ingredient in our cupboards does have a greater use other than just a salad topper! 🥗😧 ⁣⁣ ⁣⁣ It’s can be a great lunchbox-worthy protein slice that can curb that afternoon slump. ⚡️ With a small list of ingredients this is a fun, easy recipe that even the kids can try cooking with you 😄 🍃INGREDIENTS (Vegan Friendly, Dairy & Gluten Free) ⁣⁣ ➕400g chickpeas ➕1/2 cup peanut butter ➕1/3 cup maple syrup ➕2 tsp vanilla extract  ➕1/2 tsp salt ➕1/4 tsp baking powder ➕ 1/4 tsp baking soda ➕80g dark chocolate 🍃METHOD Preheat oven to 180C. Line baking tray with baking paper. Mix all ingredients together except chocolate then fold in the chopped chocolate. Bake for 20-25 minutes.
Read More
Recipes
Sweet Potato & Avocado Chocolate Cake

9 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.
Read More