Smoothies are an excellent way to sneak in extra nutrients! If you are short on time but high on energy and mental demands then make sure you are nourishing and refilling your cup with enough goodness to see you through.
Further reading and resources
Maca powder: reduce blood pressure, increase, energy and sex drive and improve cognition.
Lions mane: Improve cognition, mood and sleep, reduce anxiety.
Friedman, M. (2015). Chemistry, Nutrition, and Health-Promoting Properties of Hericium erinaceus (Lion’s Mane) Mushroom Fruiting Bodies and Mycelia and Their Bioactive Compounds. Journal of Agricultural and Food Chemistry, 63(32), 7108–7123. https://doi.org/10.1021/acs.jafc.5b02914
Creatine: Improve cognition and sports performance.
Ellery, S. J., Walker, D. W., & Dickinson, H. (2016). Creatine for women: a review of the relationship between creatine and the reproductive cycle and female-specific benefits of creatine therapy. Amino Acids, 48(8), 1807–1817. https://doi.org/10.1007/s00726-016-2199-y
Hoffman, J. (Ed.). (2019). Dietary supplementation in sport and exercise : evidence, safety and ergogenic benefits. Routledge.
I prepped way to many noodles! With a lunchbox load left over in the fridge and a craving for something fresh I whipped up the sauce of my Thailand holiday dreams.
Left overs are a gift! They are a treasure to be used to save you time, money and the planet. With a little creativity great things can happen!
Ingredientsfor 2 sides
1 cup of rice noodles (or whatever noodles you happen to have knocking about, ensure they are cooked al dente and ready to go.)
2tbsp peanut butter
1 bunch of coriander leaves
juice of one lime
3tbsp soy sauce
1-2 cloves of garlic
1/2 thumb sized piece of ginger
1tsp oyster sauce
1tsp mixed spice
to be garnished with lemon grass, sesame seeds, red chilli and lime slice (note that these are optional and not crucial the flavour integrity of this dish).
Method
Leave your noodles to the side if they are cooked or prepare two serves of noodles as the packet instructs.
Peel the skin from the ginger and garlic, free the leaves from the coriander and finely chop together. Place them in a 300ml(ish) jar.
Place soy, spice, oyster sauce, peanut butter and lime juice into the jar with the other ingredients. If you can completely seal the jar, do so and shake all ingredients together until they have more or less mixed. You can otherwise whisk with a for till a clumpy combination has formed.
Pour the sauce into a non-sitck pan with your noodles at a medium-high heat and mix until the sauce has reduced and is sticking to your noodles. Ensure it is heated through to your liking. Garnish, serve, enjoy!
The above makes 2 serves. The following macros are per serve:
Per serve: 201Kcal 24gC 9gF 46gP
To the left you can see I added some roasted cauliflower, sliced tomato and a humble tin of tuna to turn it into a meal. These additions are not included in the above macro nutritional information. Yes, it could absolutely be turned into a salad, the noodles taste great once they have gone cold so stir in your protein source and vegetables if that is what you are craving.
If you are looking for a nutritionist who lives in the real world then reach out! I would love to help you find balance, energy and a lifestyle you love living.
Plus! Excellent ways to support your body through nutrition, exercise and self care
Navigating the ups and downs of you cycle can be a little overwhelming at times! We all love those days we wake up feeling energised, intimate with our partner, productive and like our sense of humour is well in tact.
However, there are also days we wake up feeling moody, low on energy, hypersensitive and like we just feel everything to the enth degree. What is going on?
Equipping yourself with the knowledge of how your cycle affects you and how you can leverage this awareness and knowledge to feel your best is a game changer.
You have four stages to your menstrual cycle, even if you are in the throes of perimenopause or menopause you will still experience these fluctuations. The first stage, menstruating can be characterised as shedding of your uterine lining which you experience as a monthly bleeding. You can expect: to feel a little clumsier, a littler lower on energy and perhaps experience sleep disturbances. What can you do? Double down on iron rich foods! These include duck, beef, lamb, liver and dark leafy greens (including drinking a greens shot to help those tummy aches). Support your sleep by having an indulgent sleep routine, avoid caffeine (cacao, coke, coffee etc) in the 8 hours prior to bed time. Even if you are low on energy, walks and gentle movement such as yoga, pilates and low intensity resistance training can really help set you up for the day and a better night’s sleep. As mentioned, your balance will be a little off so perhaps less single leg deadlifts and more mat pilates or machines in the gym. Set some healthy boundaries so that you aren’t stretching yourself too thin during this time. If you experience digestive issues during this time you will benefit from moves such as cat-cow, gentle rotations and child’s pose.
The second stage is called the follicular stage this stage is essentially your body preparing to release a mature egg for fertilisation. It’s not such a noticeable phase and a pleasure to feel your bodies energies restore, during this time you can support yourself by keeping up exercise, increasing unprocessed carbohydrates such as rice, tempeh, potatoes and oatmeal. You can decrease your protein intake compared to the higher protein demands of other stages but still ensure you are getting adequate amounts (about 1-2g/kg per day).
The third phase is super fun! You are ovulating! This phase is evolutions way of encouraging our reproductive success by essentially giving us the hormonal signals to find a mate. You can expect to feel higher on energy, productive, flirty, more outgoing and an increased want for intimacy. So go with this flow, be social, engage in projects, be that bit more ambitious with your workouts and take some longer hikes. Ensure you stay hydrated and support your body by increasing your antioxidant intake (think gorgeous deep coloured berries and greens). Increase vitamin d and omega 3s by way of salmon, sardines, mackerel, organic eggs and grass fed meats and butter.
The fourth stage is definitely one that needs more awareness. The luteal phase can be a time of anxiety, hypersensitivity, apathy and even depression and this can be a less comfortable experience if your hormones have become unbalanced. You can help by creating space and grace for yourself. Its great to have high standards but avoid burning yourself out too much during this time as you may already be feeling a little high strung and even a bit sad. Writing in your gratitude journal, connecting with friends and family and nourishing yourself with high in iron, magnesium and calcium will help. Your need for fats and protein will increase, avocados, nuts and red meat are the order of the day. Perhaps get the slow cooker going? Exercising is a real mood booster during this time and I like to create yummy, magnesium rich bliss balls to share with others (a further mood booster) to help get me through.
You can think of your cycle as a monthly report card for your health by taking note of the signs. If you are on a regular 26-30 day cycle this is a great sign. Bloating, cramping and excessive acne around your period are common but not normal, they are often signs of a hormonal imbalance and your body requesting more nourishment and care. Answer this call! Something to keep in mind, don’t let thinking that you are in a tough part of your cycle hold you back. If you have plans, want to work out hard in the gym then know that you are absolutely capable. Awareness of your cycle is not a reason to lean away from life, it is simply a bit of knowledge so you can learn more about yourself to adjust and respond if need be. Your body deserves your gratitude and compassion no matter the time of month just as you should feel empowered at any time of month.
If you feel the swings are really overwhelming your system and you need support to navigate your way to balance then reach out!
A power house of greens and antioxidants that doesn’t taste horrendous.
This soup can easily be batch made for the week ahead, works as an appetiser or as part of a more balanced meal alongside a serve of protein.
Ingredientsfor 4 serves
1 head of broccoli
1/2 cup 4 hour(+) soaked cashews (or macadamias work well)
juice of two lemons
bunch of parsley
2-3 cloves of garlic (you do you, I popped 4 in but this is a bit much for some)
1/4 cup nutritional yeast
1 tbsp seeded mustard
1 tbsp stock
salt and pepper
4 tbsp of goats cheese (to garnish/ add creamy goodness to each bowl)
Method
Boil 1 litre of fresh hot water and chop your broccoli into florets, discarding the tough outer skin of the stalk but saving the softer middle stalk. Once the kettle is boiled, pour water over the broccoli and let sit 5-10 minutes (depending how smooth you would like your soup, longer will result as smoother).
Whilst the broccoli is blanching, place all other ingredients into your blender.
Very simply blitz the entire lot together with 1 cup of the hot water the broccoli was blanching in until it has reached the consistency of your dreams.
Pour your portion into a pan to heat and once it is steaming, carefully pour into a bowl and dollop goats cheese.
The above makes 4 serves. The following macros are per serve:
Per serve: 115cal 12.5gC 8gF 4gP
This recipe is dedicated to my awesome sister who is currently growing some inspirational vegetables in her garden! She motivates me no end with her gardening, her cooking adventures and the way she attacks all things in life, be it parenting, wifeing, studying or work. Love your work, love you more 🙂 xx
I did not make the gnocchi from hand… I did support a local, small business that hand-makes incredible gnocchi! Very grateful to have put some other excellent ingredients to go with it whilst saving some time.
This took 20 minutes once the BBQ was fired up and extra chicken could be thrown on to go in wraps or salads for lunch the next day. I hope you enjoy the fluffy pillows of pasta, the creamy lemon pesto and the sensational grilled chicken.
Ingredientsfor two serves
400g (two serves of gnocchi)
300g chicken tenderloins
1 cup of sliced mushrooms
handful of spinach
drizzle of olive oil
1 tbsp mixed herbs
salt and pepper
option to garnish with goats cheese
For the lemon pesto (makes 8 serves)
1 cup of grilled yellow peppers that have been deseeded with the stems removed.
1/4 cup tahini
juice of 2 lemons
1-2 cloves garlic
1 tsp thyme
salt and pepper
Blitz until smooth
Method
Fire up your BBQ on high or set your oven at 200 degrees Celsius (grill/bake function or similar). Once at the desired heat, place your yellow peppers either on the grill or on a tray into the oven. They will take about 10 minutes and should be turned half way through.
Whilst they are cooking, you can prepare your chicken by dusting it in the mixed herbs and getting you mushrooms going in a pan on a medium-high heat with a drizzle of your olive oil.
Start to prepare your blender with the other ingredients to make the lemon pesto. Once the yellow peppers are finished, take them off the heat, replacing with the chicken and keep the oven on at the same temperature. Allow the peppers to cool for 5 minutes before blending into the pesto.
The chicken will take about 8 minutes on the BBQ and 12 in the oven, it is done when you pierce the middle and the juices run clear. While it is cooking, add your gnocchi to the same pan as the mushrooms with a drizzle of olive oil and the handful of spinach.
Once all is cooked, arrange on a plate and serve with the option to garnish with goats cheese. (It is melty, creamy goodness that goes so well with the gnocchi and lemon pesto but is not necessary to the deliciousness of this dish.)
The above makes 2 serves. The following macros are per serve:
This was such a spread, a total indulgence and one that felt as good afterwards as it did during. If you haven’t tried savoury oats yet just know that life still holds fabulous and undiscovered possibilities.
Ingredients:
1cup of steel cut oats
120g of cooked trout
1/2 an avocado
1 tomato
squeeze of lemon (if you wish)
1 tsp vegetable stock powder
pinch of salt
1 tsp thyme
Optionals:
Seasonal fruits, greens powder and your other favourite morning fire starters.
Method:
Get your Steel cut oats going on a medium to high heat with 2 cups hot water until bubbling away, then reduce to medium low. Add your pinch of salt, thyme and the vegetable stock.
2. While the oats are cooking, slice and prepare your toppings. I opted for a healthy source of fats, protein and some vibrant tomato to cut through both.
3. The oats usually take close to 15 minutes. Once they are cooked to your liking (keeping in mind steel cut are naturally a bit chewier and nuttier), remove safely from the pot and portion into your bowl. Top with your delicious produce and pair with what ever fruit or tea you deem fit.
Top tips
The oats cook much quicker if they are pre-soaked. If I make a cup of tea I pour the left over hot water from the kettle into a pot of oats so they can soak for a couple hours.
The oats will keep if cooked in bulk for 5 days. Perhaps cook a bunch and then remove before adding stock and thyme so you have options to do sweet oats during the week.
The above makes 2 serves. The following macros are per serve:
If you can think of a better way to celebrate spring than with all the earth’s gorgeous colours and spice, let me know.
This is can easily be made in bulk and stored for the week’s lunches (mindful that the avo may go a bit brown but the lemon juice and storing in a sealed container can usually mitigate this).
Ingredients:
1 tin of black beans, drained and rinsed
2 cups pumpkin
big handful of spinach
1/2 an avocado
1 tomato
1/4 red onion (pickled if possible, not essential)
1 chopped spring onion (not essential).
juice of one lemon
1 tsp smoked paprika
1tsp cumin ground
1 tsp oregano
1 tsp coriander ground
For the Salsa de Queso “cheesy” dressing
250g silky tofu
1/4 cup nutritional yeast
juice of one lemon
1 tbsp miso ( I used a red, active miso)
1tbsp onion poweder
1 tbsp garlic powder
Method:
Get your oven going, pre-heating on 200 degrees Celsius until hot. Line a tray with some baking paper. Cut your pumpkin into cm thickish pieces. Slice the capsicum as you like, you can’t really go wrong here but should remove the seeds, pithy white bit and stalk.
Place the pumpkin in first as this will take the longest (around 25-30 minutes) with the capsicum on the same tray. The capsicum will be removed after 10 minutes. While this is cooking, line a second tray with baking paper and spread the tin of black beans evenly on the tray. Dust with the smoked paprika, cumin, coriander and oregano. Place them in the oven next for 10-15 minutes, tossing half way through.
3. While this is all happening, add all the sauce ingredients to a blender and whiz until nice and smooth.
4. Next, with due care, slice the tomato, avocado, and spring onion into fairly chunky pieces and pop them into a big salad bowl. Once the capsicum has cooked off for 10 minutes, remove and let cool before slicing and adding to the bowl. Do the same with the pumpkin once it has also cooked and cooled. Add the juice of one lemon and mix together.
5. Now all we have to do is put in together, line your bowl with spinach, shovel the mixed bowl of vegetables onto the spinach, top with the roasted black beans and then drizzle delicious salsa de queso.
Top tips
In a rush? Swop the pumpkin for canned corn and the grilled capsicum for fresh capsicum. Similarly, the beans don’t need to be baked. This just brought your total prep time down to 10 minutes.
The queso sauce is delicious and keeps for week, I’ll often make extra to turn into “cheese” toasties or be poured over my lasagna.
Add boiled eggs or some roast chicken for extra protein and to turn it into a more substantial meal
The above makes 2 serves. The following macros are per serve:
Per serve: 267cal 31gC 11gF 11gP
This is a bowl that nourishes and loves you back with it’s bounty of anti-inflammatory nutrients and fibre. So have fun creating and feel the balance of colours balance your hormones and restore your energy!
If you need a nutritionist who understands and can work with your hormones then reach out to christina@saeyond.com or follow the link below. I can get you feeling your best, as you should be to get the most out of your days!
Satisfyingly crunchy, play with flavours as well as textures. These are so fun to get creative with, I used the three you see to your left as a chance to travel…
If you are after flavour bombs that are consistent with your health goals, give them a try! Enjoy by yourself, with little helping hands or challenge your partner/friend to a taste test.
Starting with inspiration from the Sunny North of Queensland:
Base: 1 tsp of macadamia nut butter
Toppings: 1/4 sliced banana and a scoop of passion pulp
Macros: 109Kcal 2gP 14gC 5gF
Next we took a trip to Greece to enjoy:
Base: 1 tsp creamed honey
Toppings: 1 tbsp creamy goats cheese and one sliced strawberry
Macros: 124Kcal 8gP 14gC 9gF
A pure reflection of the stables I keep in my fridge:
Base: Roasted pumpkin
Toppings: Hummus and parsley to garnish. (if you happen to have it about, it is not a make or break for this cake.)
Macros: 106Kcal 3gP 19gC 2gF
The above was an inspired snack for a client I am super proud of. She prioritises her health whilst leaning into all the experiences, flavours and fun life has to offer! Here’s to making the most out of life now and in our 80s!
Another 20 minute mid-week gem or easy weekend entertaining. This one is easily made ahead and will keep well in a sealed container in the fridge to be brought out and enjoyed on a spring or summer evening. A doubling of ingredients ensures an impressive lunch box for the next day.
Ingredients:
2 fillets of salmon (150g each or close to)
1/2 head of broccoli florets
2 serves of soba noodles*
1 zucchini, sliced
Red onion to garnish
Thedressing
1/4 cup tahini
juice of one small lemon
2 tbsp soy sauce
a dash of oyster sauce if you have it, its not necessary.
Method
Preheat oven to 220 degrees Celsius whilst you lay salmon fillets on an oven proof tray. Slice zucchini and salt.
Boil a litre of hot water and arrange florets in a medium to large pot. Add your noodles to the broccoli pot. When the water is boiled, cover broccoli and noodles, add a pinch of salt and let sit for 5 minutes or more, depending how well done you like your noodles and vegetables.
Once your oven is ready, carefully place the salmon and zucchini tray in and cook for 12-15 minutes depending on your oven.
Whilst this is happening, add all the dressing ingredients to a small jar and shake until a mixture resembling the below combines.
Make extra if you like for sandwiches and salads during the week, it will keep for 2 weeks.
5. Once the salmon is cooked to your liking, arrange the noodles and vegetables on your plate, top with red onion if you are using onion and place the salmon on top. Drizzle with the dressing and enjoy hot or store and consume as a delicious salad when you are ready.
The above makes 2 serves. The following macros are per serve:
Per serve: 432cal 35gC 20gF 28gP
*If you would like to make the recipe gluten free, substitute the udon noodles for rice noodles or your favourite gluten free substitute noodle
If you need a nutritionist who understands and can work with your busy lifestyle then reach out to christina@saeyond.com or follow the link below. I can get you feeling your best, as you should be to get the most out of your days!
Fortify yourself against the last months of winter with these autumnal colours. This is the steamy, comforting, vitamin c and iron rich kick you need in less than 25 minutes.
Ingredients:
2 red peppers (or capsicums as you may know them as)
1 tin of tomatoes
1/4 cup tahini
handfuls of spinach
2 thumb sized portions of goats cheese
2 knobs of garlic
juice of one lemon
1tbsp of thyme (plus a spare sprig to garnish
1 tbsp smoked paprika
1 tsp cumin
pinch of salt and pepper to taste.
Method
Slice the red peppers and grill for 15 minutes on 200 degrees Celsius, turning half way (be mindful of your oven, if its prone to torching your food then turn down the temperature or turn more frequently.
In a blender, pour in the tin of tomatoes along with all the other ingredients except for the goats cheese and spinach.
Pour the blended mixture into a non-stick pot and let bubble away until piping on a medium-high temperature (this should take no more than 5 minutes). Pour the mixture carefully into bowls. Pop your spinach straight into the pot and let wilt while you crumble goats cheese onto the soups surface.
The spinach should be ready in around a minute, carefully take from the pot and arrange on your soup.
The above makes 2 serves. The following macros are per serve:
Per serve: 175cal 16gC 9gF 7gP
Perfect as a snack. Simply add toast and a couple of eggs to turn it into a meal.
If you need a nutritioniston your team to help you craft meals that fit in with your lifestyle and health goals then reach out to christina@saeyond.com or follow the link below. I can get you feeling your best, as you should be to get the most out of your days!
SaeYond Health 