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Protein Banana Bread

26 May 2019

Served best heated with a little bit of nut butter on top! 😍🤗 Take a slice to work for your afternoon slump or finish off your macros for the day with this scrumptious treat. ⁣ ⁣ 🍃Serves 12 // Macros per serve... ⁣ ➖183 Calories ⁣ ➖5g Protein ⁣ ➖28.4g Carbohydrates ⁣ ➖5.8g Fats ⁣ ⁣ INGREDIENTS 🥄⁣ * 1 1/4 cups mashed very ripe banana (make sure to measure out but this is about 3 medium bananas)⁣ * 2 eggs, at room temperature⁣ * ¼ cup coconut oil, melted and cooled (can also use melted butter or avocado oil)⁣ * ⅓ cup pure maple syrup (or sub honey)⁣ * 1/2 cup nonfat plain greek yogurt⁣ * 1 teaspoon vanilla extract⁣ * 2 cup whole wheat flour (or can use white flour or gluten free flour)⁣ * 1 teaspoon baking soda⁣ * ½ teaspoon cinnamon⁣ * ¼ teaspoon salt⁣ * Optional add-ins: ½ cup chopped walnuts, ½ cup chocolate chips, ½ cup coconut flakes or 3/4 cup fresh fruit⁣ ⁣ METHOD 💥⁣ 1. Preheat oven to 180C/350F. Line a bread pan with baking paper and grease the inside of the pan to prevent sticking.⁣ 2. Add mashed banana, eggs, coconut oil, maple syrup, greek yogurt and vanilla extract to a blender and blend until smooth and well combined. Pour into a large bowl.⁣ 3. Next add in the dry ingredients: whole wheat pastry flour, baking soda, cinnamon and salt. Mix well until just combined. Do not overmix. At this point you can fold in an of the following: ½ cup chopped walnuts, ½ cup chocolate chips, ½ cup coconut flakes or 3/4 cup fresh fruit.⁣ 4. Pour batter into prepared pan. Split a banana down the middle then add on top of the batter or just add banana slices on top, side by side. Bake for 55-65 minutes or until a tester inserted into the middle comes out clean or with just a few crumbs attached. Allow bread to cool in the pan for 10 minutes, then remove and transfer to a wire rack to finish cooling.⁣ 5. Once bread is cool, cut into 12 slices. Serve with nut butter spread on top for a healthy snack or breakfast on the go.⁣  
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Recipes
Butter Chicken Meal Prep

26 May 2019

  With crispy, garlic naan (‘wrap’) bread. 😧🤗 Winter is coming here in Australia so it’s time to start looking for those heart warming meals to get us through the frost. 🙏🏼❄️ ⁣ ⁣ 🍃 Serves 2 // Macros per serve... ⁣ ➖ 459 calories ⁣ ➖ 50g protein ⁣ ➖ 55g carbohydrates ⁣ ➖ 3g fats ⁣ ⁣ 💥 Please see bottom of caption for garlic naan, not included in macros as every wrap brand will be different!! 💥⁣ ⁣ INGREDIENTS 🥄⁣ ➕ 300g raw chicken breast ⁣ ➕ 300g cooked basmati rice ⁣ ➕ 200g greek yoghurt ⁣ ➕ 1/2 cup tomato passata (tomato purée found near tomato pasta sauces) ⁣ ➕ 2 tsp Garam Masala (found in spices isle)⁣ ➕ 1 tsp coconut sugar ⁣ ➕ 1 tsp garlic paste ⁣ ➕ 1 tsp ginger paste ⁣ ➕ 2 tsp turmeric ⁣ ➕ 1 tsp cumin ⁣ ➕ 1/2 lemon juiced ⁣ ➕ salt to taste ⁣ ⁣ 💡 NOTE - taste curry sauce and add more tomato passata or chilli to increase sweetness or spice. ⁣ ⁣ METHOD ⁣ 1️⃣. Preheat oven to 180C. Cook chicken with dash of oil for 20 mins then shred with two forks once cooked through. ⁣ 2️⃣. In a small pan on low heat add all ingredients minus the rice and chicken. Stir until heated, do not burn. Taste and add more flavour if desired (see note above). ⁣ 3️⃣ Once sauce is heated and mixed well, add in shredded chicken then build meal with cooked rice and naan bread. ⁣ ⁣ For naan bread. Buy a healthy wrap, we used light wraps from Woolworths. Coat with a small amount of olive oil, garlic, parsley and salt. Bake for 5 mins in oven until crispy! 👌🏼🤗⁣
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Recipes
Nourish Bowl

26 May 2019

A yummy & nourishing meal with quality proteins, complex carbs, greens, fibre and healthy fats. 😍⁣ ⁣ 🌿 Serves 1 // Macros per serve... ⁣ ➖ 506 calories ⁣ ➖ 39g protein ⁣ ➖ 37g carbs⁣ ➖ 23g fats ⁣ ⁣ INGREDIENTS 🥄⁣ ➕Base of organic mixed greens (I.e. spinach, kale or lettuce)⁣ ➕150g turkey mince (or another lean protein of choice)⁣ ➕3 stems broccolini⁣ ➕150g sweet potato, sliced into thick pieces⁣ ➕50g small avocado⁣ ➕1 cucumber⁣ ➕1 tbsp hemp seeds (source of omega’s and plant-protein)⁣ ➕1 tbsp extra virgin olive oil⁣ ➕½ lemon, squeezed⁣ ➕1 tbsp pumpkin seeds⁣ ➕½ red bell pepper⁣ ⁣ METHOD 💥 ⁣ ⁣ 1️⃣ Brown turkey in a pan and season to your liking. In a separate pan sauté sliced sweet potato and broccolini in 1-2 tbsp olive or avocado oil, sea salt and ground pepper, until tender, about 10 minutes. ⁣ ⁣ 2️⃣ Add cooked turkey, sweet potato and broccolini to bowl of mixed greens along with sliced bell pepper, avocado & cucumber. Top with a drizzle of extra virgin olive oil, lemon juice, hemp seeds & pumpkin seeds for added fibre and healthy fats. 💯 ⁣
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Recipes
Powerhouse Oats

26 Feb 2019

How will this healthy breakfast benefit you? 😄⁣⁣ ⁣⁣ 🌱 The power of seeds - hemp, flax and chia seeds contain fiber, protein, healthy fats, vitamins, minerals & antioxidants. ⁣⁣ ⁣⁣ ⚡️ Energy power house - this breakfast will keep you full for hours. It packs in a few extra calories than a normal breakfast to fuel you through a busy morning.⁣ ⁣ ⚖️ Macro friendly - a great mix of carbs, protein and fats that won’t blow your macros out of the water for when you want to treat yourself later in the day 😋⁣⁣ ⁣⁣ ⏱ Be time savvy - by preparing multiple mixtures ahead of time it saves you a few minutes each morning from not weighing out some of the ingredients. ⁣⁣ Macros per serve // Serves 1 490 Calories, 25g Protein, 58g Carbs, 19g Fats Ingredients Make Ahead Mixture  - 50g rolled oats - 1 tbsp hemp seeds - 1 tsp ground flaxseed - 1 tsp chia seed - 15g protein powder   Liquid & toppings - 250ml almond milk  - 10g peanut butter - 40g banana - 50g blueberries - 1 tsp honey   Method Place oats, hemp seeds, ground flaxseed, chia seeds & protein powder in jar or ziplock bag to prepare ahead. In the morning cook pre made mixture in almond milk and add additional water if needed. Add toppings. The macros in this meal are a rough idea. Please note - everyone will have a different protein powder & milk brand they use. Enter your ingredients into the MyFitnessPal app to get an accurate measurement of macros included.  
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Recipes
Gooey Aquafaba Brownies

26 May 2019

SAVE this recipe for later ! 🚨 Each serve contains 14g protein. ⁣ ⁣ Aquafaba is the water from a can of chickpeas - in this recipe it’s the perfect way to make these brownies melt in your mouth. 🤤 Now that we’ve put the macros below you won’t have to feel guilty about having these for dessert. With clean ingredients and minimal fuss in the kitchen anybody can give this a go! ⁣ ⁣ 🍃 Serves 9 // Macros per serve... ⁣ ➖370 calories ⁣ ➖14g protein ⁣ ➖49g carbs ⁣ ➖21g fats⁣ ⁣ INGREDIENTS 🥄 ⁣ ➕130g coconut oil⁣ ➕160g dark chocolate (we used @lovingearth dark)⁣ ➕120ml aquafaba ⁣ ➕150g coconut sugar ⁣ ➕1tsp vanilla extract ⁣ ➕138g chickpea flour (also called besan flour - found in health food stores). ⁣ ➕ 30g cocoa powder ⁣ ➕ 1/2 tsp baking powder ⁣ ⁣ METHOD 💥⁣ ⁣ 1️⃣ Preheat oven to 150C/300F. Line square baking tray with baking paper (about 3-4cm deep). ⁣ 2️⃣ Melt dark chocolate and coconut oil in pan on low heat.⁣ 3️⃣ In bowl beat aquafaba and coconut sugar with a mixer until thick and shiny. ⁣ 4️⃣ Fold in rest of ingredients including melted chocolate. Then bake for 30 mins. ⁣ 5️⃣ Once done they should be crispy on top but airy and soft in middle. Leave to cool for 5 mins before serving as they are fragile straight out of oven!
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Recipes
A Day of Macros with Coach Kate

26 Feb 2019

A day of macros with Coach Kate🤙🏼⁣⁣⁣ ⁣⁣⁣ • Breakfast - Loaded oats with ground flaxseed, chia seeds, dried fig, pumpkin seeds and raspberry jam.⁣⁣⁣ ⁣⁣⁣ • Almond milk flat white.⁣⁣⁣ ⁣⁣⁣ • Mid Morning - Two egg + two egg white omelette with zucchini, onion & spinach.⁣⁣⁣ ⁣⁣⁣ • Pre Workout - caramel plant protein with wild rice… protein rice pudding (new favourite).⁣⁣⁣ ⁣⁣⁣ • Post Workout - super quick banana in a wrap.⁣⁣⁣ ⁣⁣⁣ • Dinner - poached chicken, stir fry veggies with wild rice.⁣⁣⁣ ⁣⁣⁣ What is not pictured is my second dinner of 3 vegetarian soft tacos with guacamole and half a tub of caramel macchiato halo top ice cream!!⁣⁣⁣ ⁣⁣⁣ This brings me to 2284 calories.⁣⁣⁣ ✖️Protein 141g⁣⁣⁣ ✖️Carbs 286g⁣⁣⁣ ✖️Fats 64g⁣⁣⁣ ⚖️ Roughly a 50/25/25 split.⁣⁣⁣ This also gets me 42g fibre 🌾 ⁣⁣⁣ ⁣⁣⁣
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Recipes
Breakfast Quesadilla

29 May 2019

❇️The best breakfast, any day of the week. Soft scrambled eggs, crispy bacon, cheese, and spinach, stuffed into wraps and cooked until golden, crisp, and oh so perfect. 😍 Top these quesadillas with a spicy avocado salsa and you’ll have yourself a complete breakfast. Bonus? These quesadillas are perfect for storing in the freezer to have on hand for busy mornings.⁣⁣⁣⁣ ⁣⁣⁣⁣ 📲 Scan each ingredient individually for macros - the wrap and brand of ingredients you use will vary total intakes. ⁣⁣⁣⁣ ⁣⁣⁣⁣ INGREDIENTS 🥄⁣⁣⁣⁣ (recipe serves 4) ⁣⁣⁣⁣ ➕ 6 large eggs⁣⁣⁣⁣ ➕ Pinch of salt⁣⁣⁣⁣ ➕ 4 large whole wheat wraps ⁣⁣⁣⁣ ➕ 1/2 cup shredded sharp cheddar cheese⁣⁣⁣⁣ ➕ 200g cooked shortcut bacon (or 4 slices)⁣⁣⁣⁣ ➕ 1-2 cups baby spinach or arugula⁣⁣⁣⁣ ➕ 2 tbsp fresh chopped chives⁣⁣⁣⁣ ➕ extra virgin olive oil, for cooking⁣⁣⁣⁣ ⁣⁣⁣⁣ Avocado Salsa...⁣⁣⁣⁣ ➕ 1/4 cup fresh cilantro⁣⁣⁣⁣ ➕ 1 tbsp fresh chopped chives or green onions⁣⁣⁣⁣ ➕ 1 jalapeño, seeded and chopped⁣⁣⁣⁣ ➕ juice from 1 lime⁣⁣⁣⁣ ➕ 1 avocado, diced⁣⁣⁣⁣ ➕ pinch of salt⁣⁣⁣⁣ ⁣⁣⁣⁣ METHOD 💥 ⁣⁣⁣⁣ 1️⃣. Whisk together the eggs and a pinch of salt in a medium bowl. ⁣⁣ 2️⃣. Add a dash of oil in a large pan over medium heat. Add the eggs and cook, undisturbed, until a thin layer of cooked egg appears around the edge of the skillet. Using a rubber spatula gently push/move the eggs around the pan until fluffy and barely set, about 2 minutes. Immediately remove from the pan.⁣ 3️⃣. Lay the wraps flat on a clean counter. On the top of 2 wraps, evenly layer the cheeses, eggs and bacon. Add a handful of greens (spinach, arugula, etc) on top. Then lay the remaining 2 wraps on top. ⁣⁣⁣ 4️⃣. Heat olive oil in a large pan over medium heat. When the oil shimmers, place the quesadillas, one at a time, in the pan and cook until golden on each side, about 4-5 minutes per side. Once done slice in half. Serve topped with avocado salsa. ⁣⁣⁣ 5️⃣. To make the salsa, combine all ingredients in a bowl. ⁣⁣⁣⁣
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Recipes
Paleo, Choc Chunk Cookies

21 Mar 2019

THE BEST COOKIES EVER 🙌🏻 Not. An. Exaggeration. These paleo chocolate chunk cookies have crispy edges, a gooey middle, and PUDDLES of dark chocolate. Bonus: paleo, gluten free, refined sugar free! 🌿⁣ ⁣ Pro tip 🥄 - we would suggest using a hand mixer or stand mixer - give the batter 30 seconds to combine at each step. Ohhh and don’t you go over baking these - we like it GOOEY in the middle 🤤.⁣ ⁣ 👩🏼‍🍳 The Best Paleo, Chocolate Chunk Cookies Ever Recipe! ⁣ ⁣ INGREDIENTS⁣ 6 tbs grass fed butter, softened⁣ 3/4 cup coconut sugar⁣ 1 egg (free range!)⁣ 1/3 cup almond butter⁣ 1.5 tsp vanilla extract ⁣ 1 cup almond flour⁣ 1/4 cup coconut flour⁣ 1 tsp baking soda⁣ 1/4 tsp salt ⁣ 1 cup chopped dark chocolate⁣ ⁣ DIRECTIONS⁣ 1️⃣ In large mixing bowl, cream butter and coconut sugar with hand mixer until creamy, about 1 min.⁣ 2️⃣ Add in egg and mix until combined. ⁣ 3️⃣ Add almond butter and vanilla extract, mix. ⁣ 4️⃣ Add dry ingredients and combine. ⁣ 5️⃣ Fold in chocolate (and keep a couple chunks for topping).⁣ 6️⃣ Scoop into big balls (makes about 14 cookies) and bake at 350F/180C for 10-12 mins. Top with a touch of flaky sea salt then...DEVOUR. 😍 ⁣ ⁣ Looking for macros? 📊 Macros vary depending on what brands you use. Add all ingredients into my fitness pal, then divide totals by how many equal cookies you made. ✔️ Re-add the individual cookie’s macros as a new food so that each time the munchies kick in you can quickly add in one or two.. or three 🤷🏼‍♀️🍪😄
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Recipes
5 Smoothie Recipes You Will Love!

2 Jun 2019

After running a competition to find the ultimate smoothie recipe we couldn't share just one! 😍 We tried and tasted our favourites and knuckled it down to the top 5 best flavours. We chose these 5 as they not only tasted good but added a unique and valuable ingredient that would help improve your current nutrition.  Competition Winner! 🥤🎉Snickers (& cauliflower! 😱) Smoothie - by @caitlin.chinnery  ➕85g cauliflower, frozen ➕30g chocolate, whey protein powder ➕1 date (pitted & soaked in hot water) ➕1 tsp cacao powder ➕20g peanut butter ➕125ml almond milk ➕a few ice blocks ➕we also added a touch of water as our protein powder made the mixture too thick! 🥤🥥Tropical Smoothie Bowl - by @paigetahleigha ➕30g banana, whey protein powder ➕200ml almond milk ➕100g banana ➕50g coconut yoghurt ➕30g avocado ➕20g peanut butter ➕2 dates (pitted & soaked in hot water) ➕ice 🥤🌿Super Greens Smoothie - by @daxiepower ➕1x frozen banana ➕30g salted caramel, whey protein powder ➕1/2 cup frozen blueberries ➕handful micro greens (sprouts) ➕handful of spinach ➕1/2 cucumber ➕scoop of super greens powder ➕pinch of cinnamon ➕1 tsp hemp seeds ➕1 tsp lsa ➕coconut water (enough to build to right consistency) 🥤🍌Vegan Mega Protein Shake - by @daleberry ➕scoop of @pranaon coconut milk protein ➕2x bananas ➕1/2 cup oats ➕3 dates (pitted & soaked in hot water) ➕1 cup kale ➕1 cup spinach ➕1/2 cup frozen pineapple chunks ➕2 tsp turmeric ➕1 tsp hemp seeds ➕small chunk of ginger ➕add water & ice to suit desired texture 🥤☕Protein Mochiatto ➕2 dates (pitted & soaked in hot water) ➕30g chocolate whey protein powder ➕20g peanut butter ➕1x coffee shot ➕1 cup almond milk ➕1 cup ice  
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