5 easy hacks to help prevent weight gain this Christmas and New Year!

Did you know that 50% of peoples annual weight gain occurs over the Christmas holiday season? Christmas and New Year are loads of fun where we socialise, eat and drink and generally have a good time. Here are some simple nutrition and exercise hacks that can help prevent the post-prandial paunch. Eat a protein rich snack: Eat something rich in protein before you eat a high sugary or carbohydrate meal, snack or dessert as it can curb your appetite leading you to eat less. Protein will slow down the blood…

Zucchini (Courgette)

The humble zucchini is often underestimated as a vegetable and used as an after-thought, yet it is highly nutritious, low in calories and makes a great addition to the diet. Zucchini has a high water content, high in both soluble and insoluble fibre and is low in calories. This means it makes us feel fuller for longer without the added calories when we are trying to lose weight or choosing to eat a lower carbohydrate diet for a variety of reasons. Zucchini contains an outstanding source of manganese and vitamin…

Shitake Mushrooms

The benefits of mushrooms are numerous. Each variety of mushrooms provide a host of different healthful and medicinal properties. The shitake mushroom may help to fight cancer cells and infectious disease, boost the immune system, promote brain function, and serves as a rich source of B vitamins and vitamin D. Other shiitake health benefits include its ability to aid weight loss, support cardiovascular health, improve energy levels and reduce inflammation. Shiitake mushrooms have a woody flavour and meaty texture; they can be purchased dried, cooked or raw. Add shiitakes to…

Coconut Chickpea Curry

(vegan and gluten free) Recipe by Jessica in the Kitchen Ingredients 2 tablespoons coconut oil 2 mediums yellow onions/1 large red onion, sliced 14 ounces/400g fresh tomatoes, diced (if using canned, drain the tomatoes) sea salt & ground black pepper, to taste 16 ounces/454g can chickpeas, drained 3 garlic cloves, minced 1 ½ tablespoons garam masala 1 teaspoon curry powder 1/4 teaspoon cumin 13.5 ounces/383g can coconut milk 2 teaspoons coconut flour 1 small lime In a deep pot over medium high heat, add the coconut oil. Directions Add in…

Cream of Broccoli Soup

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like broccoli decreases the risk of obesity, diabetes, heart disease, cancer and overall mortality. It may also promote a healthy complexion and hair, increased energy, oestrogen metabolism and overall lower weight. Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fibre. Vitamin C – builds collagen, which forms body tissue and bone,…

Portobello Mushrooms

By Dr Mercola It’s established that mushrooms are a fungi, but they’re sometimes placed in the vegetable category even though they have a protein profile similar to meat, beans, or grains. Low in saturated fat and cholesterol and high in fibre, Portobello’s are an excellent source of copper, which your body needs to produce red blood cells and carry oxygen through your body. They also offer three important B-complex vitamins: riboflavin for maintaining healthy red blood cells; niacin for supple skin and properly functioning digestive and nervous systems; and pantothenic…

Butternut Fritters

fritters

Here is a delicious and nutritious plant based recipe that is easy to make and can be served for breakfast, lunch and dinner! Spinach and Butternut Fritters with Moroccan Tomato Sauce (gluten free and vegan) 2 cups of grated butternut pumpkin 2 cloves crushed garlic 1 onion diced finely 1 Tablespoon oil 140g baby spinach 1 Tablespoon curry powder 1 cup chickpea (besan) flour 1/2 cup coriander chopped roughly 1/2 teas salt 1 Tablespoon honey or date purée 1. In a pan sauté the pumpkin, garlic and onion and oil…

Coco Berry Smoothie

coco berry smoothie

Ingredients  1 frozen banana 1 tablespoon blueberries frozen or fresh 3 large or 4 small strawberries frozen or fresh 1 large tablespoon of coconut or natural dairy yoghurt 1 handful of baby spinach 1 tbsp raw cashews 1 tbsp pepitas (pumpkin seeds) ½ cup coconut milk ½ cup coconut water Directions Simply add all ingredients to the blender and blend on high until all fully blended, serve and best of all ENJOY!! Subscribe to my newsletter    or   TODAY for a consult

Banana Ice-cream

(makes 2 serves) A delicious dessert or post workout snack. 2 Frozen Bananas chopped into ice-cube sized pieces 1 dessert spoon of peanut butter (Any flavours that you like can be added eg. cinnamon, vanilla essence, cacao etc.) Method Blend banana and peanut butter until smooth and creamy, ENJOY! Subscribe to my newsletter    or   TODAY for a consult

Portobello Mushroom Burgers

Mushrooms

Drop the refined white flour bun and add two delicious, nutrient-rich portobello mushrooms instead! Fill them with your favorite fillings, they’re sure to satisfy! Burger addicts will be surprised at just how hearty this burger is, even without a big slab of meat or big bun of empty carbs. INGREDIENTS For the Spicy Cauliflower Patty… (Makes 6-8 patties) 1 cup quinoa cooked in 1 cup broth or water 1/2 head cauliflower (about 6 cups florets) 1 tsp ground cumin 1/4 tsp ground chili 1 cup ground almonds, or almond meal…