BOOK NOW
BOOK NOW

What I eat in a Day to keep healthy

Everyday superfoods I aim to include…

  • 1 tbsp kimchi (probiotics, gut health)
  • 1-3 tbsp flax (omega 3, blood-sugar stabilising, fibre)
  • 1 tsp dulse flakes or 2 sheets nori (iodine and trace minerals, thyroid and hormone health)
  • 1-3 tbsp nutritional yeast (B-vitamins and amino acids, great for energy)
  • 2-3 Brazil nuts (selenium, important for thyroid amongst many other functions)
  • Greens, cruciferous vegetables, beans/legumes, lemons, parsley, coriander, turmeric, maca, goji berries (antioxidants, fibre, detoxifiers, mineral and vitamin-rich, anti-inflammatory, blood-sugar regulating foods!)

Liquids I choose…

  • Lemon water (stimulates digestion, supports liver)
  • Filtered water with a pinch of celtic/rock salt (enhances of absorption/hydration)
  • ACV in water (improves stomach acid and gut health) – when I remember!
  • Herbal teas- Dandelion, Tulsi, Women’s cycle, chai or soaked goji berries in hot water (stress, hormone and liver helpers)
  • Glass of Kombucha / kefir (gut health) – every second day or so
  • Celery & Beet juice – (liver and circulatory health)
  • Miso soup

6:30am First thing in the morning I have ½ lemon juiced in warm water.

IMG_6626

Breakfast

8-9am: Green Smoothie – find my everyday recipe here. Sometimes, particularly at the moment, I leave out the celery and lemon, and add 1 tbsp ground flax, 2-3 brazil nuts and 1 medjool date to it. It tastes so creamy! I make a herbal tea for right after this to tie me over – often we go back for more not because we need more but because we haven’t allowed our appetite to settle post meal.

Green smoothie heaven ✨ Post a killer barre workout @leanbeanfitness thanks to the gorgeous Lizzie via @classpass You've gotta try it! • By now you know that I like to start each day with a clean green smoothie to fill myself up with fibre & the beautiful vitamins & minerals we get from #raw greens Nothing makes me feel better! Did you know 95% of us don't meet our veg intake, which probably means a similar % don't meet our fibre needs We need fibre for a beautiful healthy body- to stabilise blood sugar & cholesterol & ensure a well-functioning digestive system. Yet we're all so concerned with protein (which hardly anyone is deficient in btw). 95% is staggering! #Fibre is key Try to work out how much fibre you get today & see if you need to up the ante. A smoothie a day will definitely help ☺️ #greensmoothie #healthystart #asmoothieaday

Morning tea

10-11am: Because my breakfast is quite light, I often find I am hungry 1-2 hours later. I like it this way! I personally don’t do well on a heavy breakfast, I feel it slows me down and leaves me feeling less vital. Fruit is easy and quick to digest, so it makes sense I am hungry again. As such, if I am out and about I will bring this bircher muesli: 1/3 cup oats, 1 tbsp flax, 1 tbsp chia, 1 tbsp hemp/pumpkin/sunflower seeds, 3 crushed walnuts, 1 tbsp goji berries soaked in coconut water or nut milk/water + sprinkle cinnamon, and sometimes ¼ cup berries. Alternatively, at home I have 1 x sprouted gluten-free toast w smashed avo, a sprinkle of dulse and nutritional yeast and some sprouts or herbs. If I am not hungry, a herbal tea, nut milk turmeric latte, or glass of homemade coconut Kefir or Kombucha will do me fine!

Activated Omega Pot! A staple in our vegan diet at the moment. Early mornings I like to have a light green smoothie, and then this little pot of goodness for morning tea, gets me through to lunch! It packs a powerful punch with both soluble & insoluble fibre, it's high in both omega 3 & protein (around 17g) Plus when you soak it all overnight it assists #digestion and what's more, the goji go really soft & plump like juicy sultanas ☺️ Except they're much more #nutritious! Just soak 1/3 cup oats in @h2coco coconut water with 1 tbsp of each: chia, ground flax, goji, pumpkin seeds, hemp seeds & 4 crushed walnuts & you're ready to go in the am!!! ✨ #plantbased #healthybreakfast

Goji tea - an easy home remedy recommended by my TCM-enthusiast fellow nutritionist & yogi @balancedbymaya Said to be a liver/kidney tonic to help replenish & purify blood for improved circulation, menstrual flow & fertility May be a helpful addition for those with low-iron/anemia. Ideal with Chinese red date too however a little tricky to get your hands on! I just love it because it turns these little #antioxidant powerhouses into juicy plump sultana-like treats that burst in your mouth I added a few sprigs of mint but perfect on its own - 1 tbsp Goji to 1 cup boiling water ❤️ @balancedbymaya full of yummy, natural ideas! This has been an arvo / evening staple for a month now!! #gojitea

Lunch

12:30-1:30pm: I try to have some apple cider vinegar and aloe vera juice in water before my lunch salad. This is consistent, I just rotate my choice of veg and pulses. My guide is: roughly 3 large handfuls of leafy veg (options include: rocket, cabbage, spinach, kale, cos) + sliced salad veggies of choice (tomato, cucumber, capsicum, onion, shallots, carrot, fennel, snow peas etc) + 1/2 cup beans/legumes + 1/2 cup starch (potato, pumpkin, beetroot) + handful cruciferous veg (if I have some roasted up, e.g. broccoli, cauliflower, brussels sprouts), 1/4 of a ripe avocado, 1 tbsp fermented veg/kimchi. Herbs and sprouts are great additions if I have any on hand. I toss this all up with lemon juice and apple cider vinegar then sprinkle with 1 tsp dulse, 1-3 tbsp nut yeast, and a pinch of chili flakes and black pepper. Otherwise I use one of my dressings using a combo of lemon, lime, ACV, dijon, tahini, hummus, miso, tamari etc. See my blog! Note, if I have leftovers from dinner I might have this instead, but I do like to get my raw veg in this time of day 🙂

Are all salads created equal? ✨ New blog post is up! ~~~~ An area so many of us get lost in is salad dressings. Firstly, because the store-bought or cafe-ordered ones are usually overrun by oils of varying quality, excessive sugar, preservatives, artificial ingredients etc. which can turn your otherwise healthy meal on its head. And secondly, I believe, we are all looking to oil as they key ingredient... Find out why I prefer to skip/skimp on oil in favour of delicious, whole-food ingredients, and learn 7 easy dressings you can shake together in a jar, no fancy equipment required: • Miso Tamari • Lemon Dijon • Lemon Tahini • Nutritious Creamy Citrus • Passion-fruit Lime • Apple Almond • Miso Tahini (my fav at the moment!)

A squeeze of lemon atop your food makes the iron more available, as vitamin C has the ability to increase iron absorption Of course, plants like green leafy vegetables have the miraculous combination of both iron + #vitaminC ... because nature is clever like that but a little extra lemon love boosts it even more!! We should also be careful not to consume tea & coffee around meal time too, which can inhibit iron #absorption. ~~~~ Good sources of #plantbased iron: Lentils, beans, tempeh, quinoa, brown rice, oats, cashews, tahini/sesame, pepitas, sunflower seeds and leafy greens!!

If I am on the run I might grab 2 x brown rice (if possible) avocado and cucumber sushi rolls and a serving of edamame, veg rice paper rolls, a cup of soup from a cafe,or a fresh DIY salad with beans or falafels…

Lunching today at the gorgeous new @thebrunchlady !! DIY salads & the yummiest smoothies- try the Acai!! And definitely get the gluten-free vegan falafels My face says it all

Afternoon tea – note, I don’t always have this, I tune in to my hunger.

3-5pm: A few days a week, I have a “pick me up” smoothie… 1 banana or ½ banana + ½ c berries/unsweetened acai, handful of spinach + 1 tbsp ground flax, 1 tbsp glutamine, 1 tsp maca, 1 tsp bee pollen and sometimes cacao, cinnamon or tahini for flavour. If I am very hungry I will add a scoop of Nuzest vanilla clean lean (pea) protein, or 2 tbsp hemp seeds. Other options I like: carrot + hummus, nori veg rolls, homemade bliss balls, green juice, an apple, miso soup or I will simply choose one of the drinks I mentioned for morning tea if I haven’t already had one and am not too hungry.

IMG_1708

Riceless sushi snack inspo. Including the star of so many of my meals: Sea vegetables ⭐️ ~~~~ Have you started incorporating sea veggies into your meals? I try to include a little each day! They are full of trace minerals that we don't always have plentifully in our land veg, mainly iodine- a very important nutrient for a healthy thyroid. I say a little, however, as too much iodine can be as bad as not enough (note my caveat below with kelp). Here are some great ways to include it: - Chomp on seaweed/nori sheets as a snack. Try find untoasted varieties - "Ricless sushi" #rainbowrolls (pictured): roll veggies, tempeh, avo, dip, kimchi in seaweed - Slice up a nori sheet and throw it into a salad or stir fry - Sprinkle 1-2 tsp dulse flakes into your salads, soups, stir-fries and stews - Try kelp noodles as a pasta/noodle alternative- Note kelp is very very rich in #iodine so should be consumed rarely and sparingly !! - Veg brown rice sushi rolls (good on-the-go option when in the city/shopping centre) - Throw some dulse/nori/arami/wakame in miso soup as a snack ! Love miso

Dinner

6:30-7:30pm: I like to keep it grounding and warming for dinner, even into the summer months. This usually means a cooked dinner, sometimes with a side salad. Good, complex carbohydrates don’t scare me at dinnertime like they used to. My days are designed so that I eat fresh, healthy, wholefoods that are easy to digest, so at night, my body can handle them. There is also research to suggest they help with sleep. Of course, as mentioned, it comes down to the quality i.e. unrefined, complex carbs, paired with plenty of veg. I choose: brown rice or noodle tempeh stir fries, lentil/chickpea curries, veggie-based soups with some grains or beans, split red lentil Dahl with rice, mung bean and brown rice kitchari, bean burger patties atop greens, zucchini or konjac/quinoa pasta with lentil bolognese and greens, mushroom, lentil and brown rice san choy bow… to name just a few of my staples! Basically, I always pair my beans and grains with lots of greens, especially cooked cruciferous veg, and sometimes I have a side salad too. I try to cook with: ginger, turmeric, coriander, parsley, miso, flax and lemon regularly, and use condiments like tahini, tamari/coconut aminos, vegetable broth and organic canned tomatoes or coconut milk. I use minimal oil in my cooking, just a little coconut oil to pan-fry where needed, or I “steam-fry” my veg with water/broth.

Tonight My lentil Dahl recipe on the blog ✨ With all the fixings.... love adding fresh (very bitter) rocket from the garden to it & purple sweet potato The bitterness is good for digestion Try it this week and let me know what you think!

Miso & sea vegetable soba noodle soup! I like using sea veg where I can, usually dulse flakes in my salads but here I've used the whole leaf plus wakame & nori too! Sea vegetables are a wonderful way to get a wide variety of beneficial vitamins & minerals into your diet, especially as our soils become more & more depleted. Not just iodine (which is important for healthy thyroid function) but also Bs, zinc, potassium magnesium & iron I basically whisked miso paste into warm water and allowed the sea veg to soak in it as I lightly cooked it on the stove, before adding the steamed broccoli & zucchini, stir-fried mushrooms & silverbeet, & cooked 100% buckwheat soba (careful, some varieties include wheat). Combined it all together with a few drops of tamari. Very quick nutritious dinner. Chilli optional but recommended! I love Asian-inspired dinners!

IMG_2324

Dessert

8-9pm: Most nights 🙂 I try to keep this the latest I put anything in to my body, even herbal tea! I don’t want to be running to the bathroom in the middle of the night! My favourite choice is a warm milky drink, as this is both sweet and comforting, perfect for this time of day. Cacao, turmeric or a chai latte, made stove-top with almond milk and stevia are my choices. Alternatively, 1-2 dates with a few raw nuts, or a few squares of dairy-free dark chocolate (probably choose this twice a week, the rest I have my latte/tea). Weekends might be a trip to a vegan gelato bar or enjoying a vegan treat I have made or bought 🙂 Alcohol is not a big part of my life, but if I have a glass or two I avoid “binging” like I did in my early 20s, and enjoy it for special occasions. A dirty martini is my go-to, I promise you will drink it slow!!

IMG_9623

Made a batch of Choc Mint Slices for a housewarming dinner tonight My girls can be the taste testers Almond, buckwheat & coconut base + avocado, fresh #mint centre + cacao @h2coco oil layer on top! As if it wasn't healthy enough I also snuck a healthy booster into the middle- @grassesoflife superbiotic greens powder! Jam-packed with barley grass, alfalfa, chlorophyll, spirulina, probiotics, kelp....... Soo this is basically a salad, right ? Stay tuned for the recipe ✨ #vegan #glutenfree #chocmintslice #cleantreat

SIGN UP TO THE HEALTH & BLOOM NEWSLETTER