Juices vs Smoothies

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The age old debate; Juices or smoothies, and who wins the “healthiest” beverage title continues, from my point of view there is a clear winner. A juice is generally a beverage which contains the liquids from a fruit or vegetables, and in it’s best form, will come straight from fresh produce. However there are many products on the shelves which are “juices” but have been processed and pulverized to an oblivion, containing very little actual nutrients. However, we will disregard these in the juice category, so for now we are talking about fresh raw juices straights from the fruit and vege. 

Juices are the water/liquid component of fresh fruit and vege, with popular juicing produce being oranges, apples, celery, carrot, lemon, ginger, watermelon, and kale. Now having juice from fresh produce is great, except when you consider the things juice doesn’t include. When we juice something we remove ALL the fibre, and with that much of the nutrients. We also are able to drink bucket loads more juice than we could eat the whole fruit and vege, which means we may be getting far more energy and sugar than we think. Imagine this: A juice can contain 2 oranges, an apples, 2 carrots, a piece of ginger and 2 sticks of celery, and only just be a whole glass. While this might seem a great way to get lots of fruit and vege, imagine actually eating all of that fruit and vege whole. Chances are you probably wouldn’t be able to. Fibre is something that keeps us full, feeds the good bacteria in our gut, and helps keep our digestion regular, without it we would have incredibly poor digestion (think constipation, diarrhea, bloating, excessive gas). We are doing an incredible disservice to whole foods by ridding them of their fibre. 

Now looking instead to the humble smoothie; nope, i’m not talking about that fancy chai matcha kale cinnamon banana and almond milk smoothie you saw on instagram last week. Or that crazy monster of a smoothie topped with pretzels and whole bars of chocolate. I’m talking about a simple banana, oat and spinach smoothie. We keep the fibre, so we stay full, our digestion stays regular, and we still get the benefits of all the nutrients and antioxidants from the fruit and vege. Plus you can get as creative as you like; chia seeds, zucchini, mango, almonds, linseed, strawberries, almond milk, walnuts…the list goes on. The are a pretty perfect meal in a cup. However we can get a little carried away with smoothies, and they can end up being just full of energy and not much else. Keep in mind to base them off fresh fruit and vege and not full of peanut butter and coconut milk. 

Check out this delish pear and vanilla smoothie over at Deliciously Ella!

So, in conclusion juices remove the fibre (=not so great) and smoothies keep it (=great!). But to be perfectly honest, labeling food as good or bad is just a recipe for disaster. A fresh juice is a great way to get a few serves of fruit and vege, and smoothies can be excessive and full of kilojoules. With all things, be sensible and eat in moderation. Just eat real food. Ok?

 

 

Oh f**k…..I binged! A guide on how to come back from a binge

 

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Picture this: You are staying in on a Friday night, you have had a stressful week at work and you are pretty keen to just lounge on the couch watching some bad TV. However it’s late and you’re hungry, dinner seems like a huge effort. So while you are hungry, you decide its a great idea to pop down to the supermarket and buy some snacks instead….

Oh f**k….I binged. This was me on Friday night. And I don’t regret it.

You end up buying a loaf of bread, some dukkah, a whole bag of Lindt Sea salt and Caramel balls, a wheel of Camembert, some aged cheddar and you top it off with a bottle of wine. Then you get home, lay out this gorgeous feast, pour yourself a big glass of the wine, and crash on the couch. 3 hours later you realize you have consumed all the food, and finished the bottle of wine. And of course, you feel atrocious. You feel bloated due to all the bread, fuzzy due to the wine, and your stomach feels icky due the huge amount of fat from the cheese and olive oil. Oh fuck….I binged. This was me on Friday night. And I don’t regret it.

Why? I’m a Nutritionist (well almost) and so I eat healthy about 80% of the time. So that means I let myself have treats etc. But for some reason Friday night just…happened. As someone who has had a history of disordered eating, and body image issues, binging used to be the epitome of my issues. And back then (when i was about 16) my binges used to overpower me. For days I would feel guilty, starve myself, and exercise for hours, only to continue the cycle. But now, I just accepted that it happened, and move on.

So Saturday morning I woke up with a food hangover. I felt like crap, and honestly, I wish I had a real hangover. So what did I do? I picked myself up, grabbed a big glass of lemon water and took my dog for a walk. It helped. A lot. So from that, here is my list of things to do when you have binged:

 

1. Drink lemon water:

It’s going to help get your stomach moving and get your digestion happening. Its also going to make you feel refreshed and hopefully a little lighter. 

2. Get up and exercise

(I know you really don’t want to but it helps you re-start your metabolism and gets things moving)

3. Have a light breakfast:

This may be the very last thing to do, to keep eating, but by eating a light brekkie (think a small bowl of gluten free muesli with yoghurt and berries), you help re-start your metabolism and stabilize your blood sugar. 

4. Have something with ginger:

Try ginger tea, or use it throughout the day in your food. Ginger is great to help with digestion, and considering you will be doing a lot of digestion, its a great idea to give it any help it can get!

5. Don’t starve yourself:

Just because you binged once, doesn’t mean you need to starve yourself. One binge doesn’t mean you are a failure etc. Just forgive yourself and forget, move on with your life without the negative emotion associated with the binge. It’s ok. It happened, now get over it. 

6. Do some yoga:

A light exercise like yoga will help soothe that sore stomach and get some blood flow happening. Its also going to help your blood sugar return to normal, and will help you to use some of that extra energy. 

7. Water. Water. Water:

Drink lots of it today, your body will need it to assist with the extra digestion. 

8. Going forward be mindful of what you are eating:

When you are eating and why you are eating. Does watching TV increase your likelihood of grabbing the snack food? Do you eat when you are emotional? How does the food make you feel? It’s important to figure out what your food triggers are and how you can minimize the likelihood of binges occurring. Its a long term change that you will have to make. 

 

*If you need help with an eating disorder, call The Butterfly Foundation: 
1800 ED HOPE / 1800 33 4673
Email: [email protected]
Don’t try and deal with an eating disorder alone, there are so many incredible people out there who can support you. 

**Image above from www.lorensworld.com

The body love segments #3: Samantha

BodyLoveSegments

Sam has been in my life for quite awhile now, i’m not even sure how long we have know each other! We did girl guides together for years and years, which meant camping on the weekends and learning about knots and how to build fires-not something your average 11 year old knows how to do! Sam is such an inspiration and she is mum to a gorgeous little boy! I love her story of truth and honesty, it brings me to tears/laughter/joy every time I read it. I love how brutally honest she is, and how she says what we are all thinking. Enjoy her amazing body love segment below!

“As a teenager, I was really self conscience. I always worried about how I looked, what I wore, what I said and who saw me. I hated my body. I hid it away. I tried to diet and work out but it was fleeting. I just didn’t have the will power. My body wasn’t perfect and didn’t look like what I saw on TV, and in the magazines and when I looked at my friends. I looked in the mirror and only saw what was wrong. I look back today and see a hot bod that I really should have appreciated more. I look at pictures of myself them and I am surprised that I didn’t think I was good looking. Damn – I used to be hot.

WHAT THE FUCK. My body is AMAZING!

And then I got pregnant at 21. My body changed. It grew round, it had these furious, angry stretch marks. They raced all over my belly and hips. Things didn’t get better after the baby came either. My boobs got bigger. They pulled on the skin on my shoulders. They got stretch marks. By the way, breastfeeding is NOT working out. No matter what any one says, breastfeeding alone will never get your body back to the way it was. I neglected my body – the first weeks as a new mum were a hazy blur. (Who am I kidding? The next year was a hazy blur). But somewhere in that hazy blur my perception of my body changed. Damn – This body grew a baby….. What?! I grew a tiny human inside myself, and then I bore though over 24 hours of pain to give that tiny itty bitty human life. Life. I was mother nature. Pain that you don’t even know existed. I remember screaming out to the nurse “Kill Me Now!”. My body – It handled that. If that wasn’t enough – my body made milk and sustained this itty bitty human outside of the womb. WHAT THE FUCK. My body is AMAZING.

2 years down the track , i’m looking through a scrapbook of my sons time at Playcentre. And there is a picture of me – i’m huge. Its side on. My son is sitting on my belly fat. I’m wearing baggy pants, and my 3 tier rolls are supporting my kid. My body is still amazing, but its pretty huge. My partner and I make a conscience decision to make changes in our lives. I had been slightly unhappy with the way I looked and felt. Looking at that photo was a huge kickstart. We had both been toying with idea to live a healthier lifestyle on and off for a while. We sat down and talked about it, and decided to support each other. We haven’t made any drastic changes, but I fully support him going to the gym to do lifting daily. He in turn supports me to get out and do a 3KM uphill/downhill run. We don’t eat out as much, we don’t drink as much soft drink. Today I made a Kale and Corn Quince. We made these changes really slowly and one at a time – over a period of months. I even managed to score a $15 elipitacial machine.

I love my body – my body is amazing. I’m so proud of what my body has done – and what it looks like after all its been through. If I have the power to push a baby out, I have the power to run up just a little bit further.

I love my body – my body is amazing. I’m so proud of what my body has done – and what it looks like after all its been through. If I have the power to push a baby out, I have the power to run up just a little bit further. If I survive on 5 hours of broken sleep, I can survive 5 more squats. I love to wear a bikini at the pool (something I would never have done even as a teenager, and SO WHAT if people stare. If I can say it again please, I LOVE MY BODY! No thigh gap, still got a muffin top, still have heaps of stretch marks and scars (I’ve been treating them with Bio-oil on a daily basis and they seem to have faded alot, but my skin is still saggy) – still way bigger than I was before my pregnancy. I hope people look at me, and think – wow, she looks great because shes confident. Maybe I could be that confident in myself too. We’ve only really been doing this for 3 months, and the change is drastic – I just feel better about myself. I’m confident. I stand up straight. I have a better relationship with my partner. I’m a better mum. I can give more at Playcentre, play rougher with my boy, and finish my uni study because I have the energy to do all of these things”.

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Things are getting crazy in the Nutrition world…Bone broth for babies, wellness warriors and a whole pantry kerfuffle

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So over the last 2 weeks things have got pretty crazy in the nutrition world, it seems we have all gone a little mad. And to be honest, i’m getting a little fed up with the commotion. Firstly, you may have heard that Jess Ainsough (AKA The Wellness Warrior) passed away about 2 weeks ago. In my opinion Jess was an advocate and true warrior for health, however she wasn’t an expert and was simply in human survival mode when it came to her health. She did what she believed was right in terms of treatment for her cancer, and if that meant she passed away earlier that she may have from typical cancer treatments, then that is ok, because it was her call.

I believe that we all need to be responsible for our own bodies and healthcare

 

During her time as The Wellness Warrior she inspired thousands, and challenged the mainstream, which is a huge milestone and we can all thank her for that. While some are saying her views are “dangerous”, I believe that we all need to be responsible for our own bodies and healthcare, so if you are going to put all your eggs in one basket and believe the words of one person (who is speaking from personal experience rather than scientific evidence) then that is your call. I think its awful that there is so much negativity around her death, she was an inspiration and there are many things we can thank her for (Although coffee enema’s are just not one of them!). 

 

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The next big piece of news headlines is the whole craze around the Pete Evans/Bubba Yum Yum Paleo formula. Now this one is getting me a little annoyed, because while I think Paleo is a fantastic way of eating for SOME INDIVIDUALS, it is not ok to mess with the health of infants. Bubs have such specific dietary needs, and a mothers Breast milk is defiantly the best way to go, and if the case may be that the mother can’t breastfeed for whatever reason, scientists have spent a vast amount of time developing specific milk replacement formulas to cater to these very specific needs. And for a health coach/chef and a mumma health blogger to say that a bone broth/liver concoction is an ok replacement for this is not cool.

Don’t mess with the health of our children, or the children of anyone else

 

Don’t mess with the health of our children, or the children of anyone else. I understand that the infant replacement formula is not made up of nourishing wholefoods etc, but due to the nature of babies development, we have to be so careful with the amounts of nutrients they get while they are growing. So giving them a formula replacement that could be varied every single time you make it, is very very dangerous. I’m not saying paleo in general is dangerous, and i’m all for feeding kids whole foods that nourish their little bodies, but just while babies are in the stage of life where nutrition is vitally important, just leave that to the experts. And feel free to drink the yummy bone broth formula yourself.

 

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And lastly, the Belle Gibson cancer lie kerfuffle. I have no idea where the real truth lies with this one, but it appears as thought the founder of The Whole Pantry app, website and now cookbook, has been living a life of lies. Belle (who is known on insta as healing_belle) is being questioned in regards to the validity of her cancer diagnosis. Considering the foundations of her business is on the fact she is “cured from cancer” due to eating all this wonderful healthy wholefoods, is slightly frustrating.

 

The question I ask, if the lies have helped thousands of people live healthier and happier lives, is there really much of an issue?

However, the sliver lining in this one-I think if she has developed this huge array of lies to build a business, she is one intelligent woman for keeping it up this long, and to be honest, the app and business she has developed is full of great recipes and beautiful images. I will keep on using it, I don’t really care too much about the fact she was lying. That is her burden to carry, and it’s not something I would ever do. She must be under a huge amount of pressure from her ex-fans and the media. The question I ask, if the lies have helped thousands of people live healthier and happier lives, is there really much of an issue? I guess the issue does lie with the fact she promised to donate the money raised from the app to charity, which hasn’t happened-that’s not ok in my books. 

 

So to round off this little rant, the moral of the story is to do your own research, be critical about what you read on the internet, listen to the experts (i.e people who have the necessary scientific qualifications), eat real, wholefoods as we were intended to, and be kind to ourselves and to others, don’t judge and be negative towards others, it only create negative energy in your life, which nobody really needs. Love and happiness guys! 

 

What are your thoughts about the whole nutrition kerfuffle at the moment? DO you think we need it for a good kick up the bum, is it getting out of hand, or maybe you are just really confused! I would love to get some discussion happening, comment below!

Farmers markets: Perth/WA

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There are so many great farmers markets in Perth, and there are always more popping up! Let me know If I have missed any!

Albany Farmers’ Market Albany Saturdays 8am – 12 noon
Boyanup Farmers’ Market Boyanup 4th Sundays 8am – Noon (Dec is 3rd Sunday)
Eaton Farmers Market Eaton Every Sunday 9.00 am to 1.00 pm
Esperance Growers’ Market Esperance Every Sunday 9am – 11am (Winter) 8am – 10am (Summer)
Farmers Market on Manning Waterford Saturdays, 7.30am – 12.30pm
Gascoyne Growers’ Market Carnarvon Saturday 8am – 11.30 noon, May to October
Geraldton-Greenough Farmers Market Geraldton Every Saturday 8.00am – 12noon
Kalamunda Farmers Market Kalamunda Every Sunday morning 8am – 12 noon
Kyilla Community Farmers’ Market North Perth Saturdays 8am – 11.30am
Leederville Farmers’ Market Leederville 7.30am – 12 noon Every Sunday from 19 January 2014
Mandurah Boardwalk Farmers Market Mandurah 8am – Noon Every Sunday
Manjimup Farmers’ Market Inc Manjimup 1st & 3rd Saturday 8.30am – 12.30pm
Margaret River Farmers’ Market Margaret River Every Saturday 8am – 12noon
Mt Claremont Farmers’ Market Mt Claremont Sat 8am – 12noon
Peel Farmers’ Market Mandurah Sundays 8am – noon
Perth City Farm Organic Growers’ Market East Perth Saturdays 8am – 12 noon
Poynter Farmers’ Market Duncraig Fortnightly Saturday 9am – 12 Noon
Stirling Farmers’ Market Stirling Every Sunday 7.30am – 11.30am
Subi Farmers Market Subiaco Every Saturday 8.00 am – Noon
Victoria Park Farmers’ Market East Victoria Park Every Sunday, 8am – 11am Starting 9 March

Green pea risotto

As we move into the warmer months, my body starts craving warm, nourishing foods, and risotto’s are just perfect for this occasion. The rich, creamy flavour is one that lingers on your tastebuds, plus you can add almost any veggie to it to create a new and exciting recipe. Try roast pumpkin and cranberry, beetroot and sundried tomato, or a simple mushroom and red wine. The options are endless, just replace the green peas in this recipe with whatever you choose! 

Green Pea Risotto
Serves 2
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Print
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
Prep Time
10 min
Cook Time
45 min
Total Time
55 min
331 calories
65 g
0 g
3 g
10 g
1 g
526 g
1390 g
11 g
0 g
3 g
Nutrition Facts
Serving Size
526g
Servings
2
Amount Per Serving
Calories 331
Calories from Fat 27
% Daily Value *
Total Fat 3g
5%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 1390mg
58%
Total Carbohydrates 65g
22%
Dietary Fiber 7g
27%
Sugars 11g
Protein 10g
Vitamin A
64%
Vitamin C
44%
Calcium
5%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 cup Aborio Rice
  2. 1 onion
  3. 1 tsp olive oil
  4. 2-3 cups Vegetable stock
  5. 250g Frozen green peas
  6. Salt and pepper to taste
Instructions
  1. Heat vegetable stock until simmering in a saucepan.
  2. In another saucepan saute onion in olive oil on a medium heat until softened.
  3. Add the rice and stir though for 2 minutes.
  4. Add 1 ladle full of hot stock and stir until completely absorbed.
  5. Continue to add a ladle full of stock and stirring until all of the stock is used. If rice is not fully cooked at this stage continue to add ladle's of stock until the rice is cooked.
  6. Add 1/2 of the green peas to a food processor and mix until a puree. Add to the fully cooked rice.
  7. Add the remainder of the frozen whole green peas to the rice and stir until peas are heated through.
  8. Add salt and pepper to taste, serve with chopped parsley and Parmesan cheese.
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calories
331
fat
3g
protein
10g
carbs
65g
more
Nutrilly http://nutrillynutrition.com/

 

Beetroot relish

I’m in love with the earthy, rich flavour of beetroot, and nothing beats (see what I did there…) a tasty relish to go with crackers, cheese, veggie sticks, dukkah and sourdough bread for a rustic nibbles platter. This recipe is one inspired by a few other recipes online for relishes, but iv’e adapted it to be my own. Its also beautiful spread on a piece of crusty wholegrain toast in the morning with a nice cup of tea. 

Beetroot relish
Serves 20
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Prep Time
15 min
Cook Time
1 hr 30 min
Total Time
1 hr 45 min
Prep Time
15 min
Cook Time
1 hr 30 min
Total Time
1 hr 45 min
34 calories
6 g
0 g
1 g
0 g
0 g
41 g
21 g
5 g
0 g
1 g
Nutrition Facts
Serving Size
41g
Servings
20
Amount Per Serving
Calories 34
Calories from Fat 10
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 21mg
1%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
2%
Sugars 5g
Protein 0g
Vitamin A
0%
Vitamin C
2%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 medium beetroot
  2. 1 1/2 tbsp olive oil
  3. 1 tsp mustard seeds
  4. 1 onion, chopped
  5. 1/3 cup brown/raw sugar
  6. 1/4 cup white wine vinegar
  7. 1 tbsp balsalmic vinegar
  8. 2 tbsp red wine
  9. 3/4 cup water
  10. 1/4 tsp cinnamon
  11. pinch of salt
Instructions
  1. Heat oven to 180 degrees Celcius, wash and halve beetroot, and place on a lined baking tray and drizzle with 1 tbsp olive oil. Roast for about 1 hour or until soft. Cool completely before moving on to step 2.
  2. Place beetroot in a food processor and mix until relatively small pieces (imagine the beetroot being grated). Leave aside.
  3. In a small sauce saucepan heat 1/2 tbsp olive oil on medium heat. Add mustard seeds and heat until you hear popping. Add onion and saute until translucent.
  4. Add sugar, white wine vinegar, balsalmic vinegar, red wine vinegar, beetroot, water, cinnamon and salt to the saucepan. Bring to boil, then reduce to simmer.
  5. Simmer relish for 20-30 minutes, or until the majority of the liquid has reduced. Stir regularly to prevent burning.
  6. Will store covered in the fridge for up to 1 month.
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calories
34
fat
1g
protein
0g
carbs
6g
more
Nutrilly http://nutrillynutrition.com/

The body love segments #2: Amber

  BodyLoveSegments

I met Amber a few weeks ago while I was at Lorna Jane Floreat doing a Nutrilly promo. Amber is such a gorgeous soul, and I couldn’t believe this girl was so wise at only 15! I honestly wish I had Amber’s values and belief’s at 15, my whole life would have been different. A huge thank you to Amber for being brave, and sharing her story with us. I really hope you get as much out of her bravery as I did! Amber you are a beautiful soul who is a great role model for not only other teenage girls, but for all women! Go Amber!

“My name is Amber and i’m 15 and a half years old. Being a teenager, the last few years have affected me dramatically and has changed the way I view my body.

When I was younger nobody really cared very much about what you looked like or how ‘fat’ you were. Now growing up I’ve started to view my body differently, because of the flawless girls on social media, magazines and just people I know with amazing, skinny bodies.

A few years ago, when swimming at the beach or even at a friends house, I would wear only one piece bathers and board shorts because I wasn’t confident, or wouldn’t want to show my body to anyone. I was afraid people would judge me, even if they were my best friend.

However, not so long ago I was at a surf shop and some amazing bathers caught my eye. I considered trying them on, and deliberated whether or not I wanted to put myself through that. Eventually I tried them on and felt amazing, and realized that I might actually be able to wear these to go swimming! The last two piece I bought I only wore once with board shorts over the top, as iv’e never really been confident enough to wear them without board shorts. I ended up getting the bathers, but still wasn’t sure if they were going to end up like the last pair I bought and not wear them much. I then decided to make a promise to myself that I will try to wear the bathers as much as possible, and I will feel confident and good about myself. I did end up wearing the bathers over summer and I feel amazing now.

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My lifestyle has changed within the last few months, because I have learnt to love my body. I now exercise regularly, and have tried eating healthier with a few treats every now and again. I’m not just exercising because I want to lose weight or be skinny. I’m doing it because I want to nourish my body on the inside. I love my body so much now that I take time out of my day to exercise to make me feel great about myself.

I definitely recommend to anyone who is not confident about themselves, to take time to buy the perfect pair of bathers or a piece of clothing, that you will make you feel confident and most importantly make you feel good about yourself! As well as that, I would also recommend if you want to learn to love your body more and want to help nourish it on the inside, try exercising as it will release endorphin’s, which has been proven to make you happy! If your just exercising to lose weight, don’t do it because you’re doing it for the wrong reasons. Even just doing a small walk around where you live, is great for you!”

Pear, blueberry and coconut loaf

I had a number of pears that were getting very squishy in the fruit bowl, and they really needed some TLC, so iv’e come up with this tasty pear, blueberry and coconut loaf to use up old pears. I decided on blueberries as that what I had in my freezer! This one isn’t gluten free, but i’m sure you could easily substitute out the plain white flour for gluten free flour. It is however dairy free and nut free, so could make a great kids lunchbox treat. 

Pear, blueberry and coconut loaf
Serves 12
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Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
234 calories
39 g
31 g
8 g
4 g
6 g
131 g
38 g
17 g
0 g
1 g
Nutrition Facts
Serving Size
131g
Servings
12
Amount Per Serving
Calories 234
Calories from Fat 67
% Daily Value *
Total Fat 8g
12%
Saturated Fat 6g
32%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 31mg
10%
Sodium 38mg
2%
Total Carbohydrates 39g
13%
Dietary Fiber 3g
13%
Sugars 17g
Protein 4g
Vitamin A
1%
Vitamin C
4%
Calcium
9%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 small over-ripe pears
  2. 2 cups plain or gluten free flour
  3. 4 tsp baking powder
  4. 1 cup desiccated coconut
  5. 1/2 cup caster sugar
  6. 270g can coconut milk
  7. 2 eggs
  8. 1/2 teaspoon vanilla essence
  9. 1 cup frozen blueberries
Instructions
  1. Preheat oven to 180°C. Spray 1 large or 2 small loaf pans with olive oil spray. Cut the pear into small pieces.
  2. Combine the flour, baking powder, coconut and sugar in a large bowl. MIx together the coconut milk, eggs and vanilla extract. Add to the dry ingredients and mix until just combined.
  3. Gently stir in the pears and frozen blueberries, make sure you don't over mix. Pour into the loaf pan(s). Bake for 1 hour or until a skewer inserted comes out clean. Cool completely, then turn out of loaf pan.
  4. Store in an airtight container for up to 5 days, or freeze for 1-2 months.
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calories
234
fat
8g
protein
4g
carbs
39g
more
Nutrilly http://nutrillynutrition.com/

Asian mince veggie cups

I love good, quick, easy go-to snacks, and these asian mince lettuce cups are just perfect! Filled with nutrient dense veggies, and packed with protein, they are perfect for a quick brekkie before you race out the door, to grab for the kids after school, to make as a dinner party nibble, or for a summer afternoon picnic. I love the mix of carrot, capsicum, cabbage and coriander! 

Asian mince veggie cups
Yields 10
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Print
Prep Time
20 min
Total Time
50 min
Prep Time
20 min
Total Time
50 min
136 calories
3 g
80 g
6 g
17 g
2 g
89 g
380 g
1 g
0 g
3 g
Nutrition Facts
Serving Size
89g
Yields
10
Amount Per Serving
Calories 136
Calories from Fat 55
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 80mg
27%
Sodium 380mg
16%
Total Carbohydrates 3g
1%
Dietary Fiber 1g
3%
Sugars 1g
Protein 17g
Vitamin A
47%
Vitamin C
11%
Calcium
2%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 500g mince (I used beef, but you could use any mince)
  2. 2 eggs
  3. 2 carrots, grated
  4. 1/2 capsicum, finely chopped
  5. 1 cup red cabbage, finely chopped
  6. 1 Tbsp fish sauce
  7. 2 Tbsp soy sauce
  8. 1 Tbsp crushed garlic
  9. 1 handful chopped coriander
  10. 1 tsp chinese 5 spice
Instructions
  1. Preheat oven to 180 degrees Celcius, and spray 10 holes of a 12 hole muffin tray with olive oil spray. Leave aside.
  2. In a large bowl combine all ingredients and mix well with your hands to combine.
  3. Divide the mince mixture between 10 of the 12 muffin holes and press mixture down.
  4. Bake for about 30 minutes, or until golden.
Notes
  1. Gluten free. Dairy free. Nut free.
  2. Will keep for 1 week covered in the fridge, or 1 month frozen.
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calories
136
fat
6g
protein
17g
carbs
3g
more
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