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On-the-go meal ideas: Plan and Pack Smart!

It’s Sunday! So let me help you come up with some healthy lunch box ideas for you and your family. Work/school lunches shouldn’t be boring, and they most certainly don’t need to be bought. So often we buy our lunches or turn to the over-processed nutritionally empty packaged options because we are out of ideas. So please, let me do the thinking for you!

I know what some of you might be thinking – if it isn’t “I don’t know what to eat”, it’s that it requires a lot of time. It’s true, healthy living does require some preparation. But what can be more valuable than time spent toward good health? Your health is in your hands. Make better choices for better health!

I am so passionate about clean eating on-the-go. Food prep is my number one tip for a healthy week… Fail to prepare, prepare to fail. I believe nutritious food is more delicious than the processed junk, is clearly better for us, and what’s more, it really doesn’t need to be complicated. Make a big batch of something and dish it out throughout the week. Choose a few options and repeat!

Below are perfectly good meal options to include in your diet. Mix and swap vegetables as much as you can for nutrient variety and you are set for a week of vibrant energy! Whether it’s an on-the-go breakfast, a packed lunch for you or your children, a mid-morning or afternoon snack, I have you covered!

 

Wondering… what kind of posts do you like to see here? Do you want more nutrition facts, vegan tips, more sweet recipes, more savoury recipes/meal ideas, more yoga, more lifestyle, beauty, or anything specific you have been waiting for me to cover?! Anything at all. Please comment below or DM me!! I would love to hear from you!

Breakfast

IMG_0500Lunch options

  • Homemade sushi using brown rice or quinoa, veg, avocado, tempeh/tofu. I also like to add kim chi and tahini!
  • Mountain bread/gluten free wraps with salad, avocado/hummus/pesto & lentils/beans.
  • Lentil Bolognese with konjac/zucchini noodles.
  • Bean Burgers with salad and a tahini vinaigrette.
  • Super Salad – 2-3 cups leafy greens and salad veg with 1/2 cup beans, 1/4 avocado and optional 1/2 cup sweet potato or quinoa. Homemade salad dressings.
  • Tempeh/Tofu poke with green salad, or in a wrap.
  • Mung bean pasta with pesto, sautéed veg.
  • Quinoa, Black Bean, and Corn salad – keeps well!

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Snacks

  • Rosemary & Sea Salt Seed Crackers with 2-3 tbsp hummus, pesto or avocado.
  • Coconut yoghurt with stevia and cinnamon, small handful nuts and seeds, and 1/4 cup blueberries.
  • Shredded carrots drizzled with 1 tbsp tahini, 1 tsp maple syrup, cinnamon + 4-5 walnuts, crushed.
  • 2 x Bliss Balls
  • Chopped veg – raw zucchini, cucumber, capsicum, celery, carrot – with Cashew Coconut Pesto.
  • Raw trail mix – my favourite combo is raw almonds, walnuts, brazil nuts, pumpkin seeds, coconut flakes, 1-2 chopped dates + tbsp goji berries.
  • Handful of homemade granola
  • 1 x Choc banana muffin
  • Sliced apple with cinnamon and nut butter of choice (or small handful nuts)
  • Kale Chips with Tahini Cumin Dipping Sauce
  • Nori sheets wrapped around vegetable sticks, avocado and tahini + Kim chi.

Nori wraps are my go-to savoury snack that also ensure a serving or two of veg These are a great alternative to large handfuls of nuts/dried fruit/bliss balls/bars which can be easy to default to. Sea vegetables (nori, dulse, arame etc) are low in calories but overflowing with nutrients, as they are exposed to the mineral-rich ocean Not just iodine calcium, iron, omega 3, vit C too! I prefer to get the #raw nori sheets from @sprout_market (not toasted) so they're in their purest, most nutritious form - and use them in soups, stir-fries, salads & of course sushi or nori rolls!!

Inspired By: Rachel Katz from The Full Life

Hi loves!

I am SO excited to start my “inspired by” segment, bringing you some of the most creative and motivational people in health and wellness that I have been lucky enough to cross paths with. First up, all the way from the other side of the globe we have the lovely Rachel Katz.

Rachel Katz is a recipe developer, health and wellness blogger, and third year nutritional science student at Cal State Los Angeles. Her goal is to help others learn how to love living a healthy lifestyle and become the best version of themselves. In her free time, she loves experimenting with healthy foods in the kitchen, eating, writing, spending time in nature, and spending quality time with her loved ones.

So, without further ado, let’s get into the Q&A…

Tell us a little about yourself and what made you study nutrition?

I’m currently a nutritional science student at Cal State LA, and three years ago I would have never pictured my life the way it is now! I went through a lot of health issues, both mental and physical, my first year of college and I decided to heal myself the natural way rather than the latter. It amazed me (and still does) how much food and lifestyle can affect your body and well being! After all the struggles I went through I knew that I had a purpose in life to help people not only heal through food, but learn how to change their mindset and daily habits in order to reach their fullest potential and live their version of the happiest and healthiest life possible! It was just two years ago that I switched my major to nutritional science, and my life has been getting better and more exciting each day since.


What is your health philosophy?

I don’t believe in diets or deprivation; I believe in simply living a healthy lifestyle. Life is too short to live it feeling weak,unmotivated, unhappy or unhealthy and it’s so crucial that we pay attention to what we put in our bodies, how we move our bodies,

interview1

and what we tell our bodies. I believe that we are all different, and therefore, our diets should all be different; what works for one person won’t always work for someone else! It’s so impor

tant not to compare yourself to others and instead find a diet that works for you. In general, I be

lieve in a balanced, whole foods, unprocessed, all natural diet; 90% healthy, 10% indulgence! I also believe that in order to be truly happy, you need to just do what makes you happy! Eating healthy and exercising alone won’t make you happy; focusing on your passions, treating yourself with love and respect, and spending time with the people you love will!

 


What’s your favourite quote or mantra you live by?

I don’t do diets, I do healthy!

 

What does a typical day on a plate look like for you?

I start every morning with some warm lemon water and meditation. For breakfast I usually eat oatmeal with fruit and nut butter, yogurt with raw granola and fruit, chia pudding, or a smoothie bowl. For lunch I usually eat a salad with a ton of greens and veg and a healthy fat like avocado with some protein like grilled chicken, tuna, hard boiled egg, tofu or beans! Sometimes I’ll make an egg scramble with sautéed kale, spinach and mushrooms and top it off with some avocado. I always snack between lunch and dinner and sometimes between breakfast and lunch if it’s a long day! My usual snacks are either some bliss balls or raw nuts with carrots,raw vegetables or crackers with hummus, a protein shake or smoothie, an apple or banana with some nut butter, or some yogurt with honey. For dinner I usually have a protein, like grilled chicken or fish, with a grilled veggie dish and either a sweet potato, brown rice, or quinoa. I have coffee every morning with breakfast and sip on water, sparkling water, green tea, or kombucha throughout the day. On the weekends my favorite foods to indulge in are sweet potato fries, a good piece of bread and frozen yogurt or ice cream!

 

What are the 3 foods you have to have on your dessert island?

Dates, bananas and coffee!

 

Lastly, what’s the greatest health advice you’ve ever been given?

Stop comparing yourself to others! What works for someone else won’t always work for you, and what works for you won’t necessarily work for someone else. Health isn’t one size fits all, and it’s so important to work towards your own goals and your own journey rather than focus on someone else’s.

Just before you go… Would you mind sharing one of your favourite clean recipes with us?

Rachel’s Raw Vegan & Gluten-Free Espresso Brownies

espressobrownies1

INGREDIENTS:

  • 15 medjool dates with 1/4 cup water
  • 1/2 cup pistachios
  • 1/2 cup almonds or walnuts (I use walnuts since I’m allergic to almonds, but almonds are preferred!)
  • 2 tsps cacao powder
  • 2 tsps cacao nibs
  • 2 tsps maple syrup
  • 1 tsp melted coconut oil
  • 1/4 tsp cinnamon
  • pinch of himalayan salt
  • pinch of espresso powder (can put more, just depends on how strong you like it!)

Raw chocolate Sauce:

  • 1 tbsp melted coconut oil
  • 2 tbsps cacao powder
  • 1 tbsp maple syrup
  • touch of water

INSTRUCTIONS:

First, blend medjool dates with water (I use a food processor). Then add in nuts and blend everything together (I like when it’s a little chunky so I don’t blend for too long, but if you prefer smooth/fudgy brownies than blend until the chunks are gone!). Pour into a large bowl and add in the rest of the ingredients- mix thoroughly (using your hands is the most efficient way to do this!) Pour mixture into a baking dish, pat down with hands, and freeze for about twenty minutes. In the mean time, prepare the chocolate sauce by warming up all of the ingredients in a pan for about two minutes. You can add more ingredients as you go along- just keep tasting the chocolate sauce until you achieve the perfect taste and consistency. Let the sauce cool and pour over the brownies. Freeze again for another 20 minutes, cut into brownie pieces, and keep the brownies in the fridge for a healthy desert that can be served warm with ice cream or just eaten as a snack.

espressobrownies

 

Connect with Rachel:

Instagram – @Rachel_Katz_

Twitter – @Rachel_Katz_

Website – www.TheFullLifeByRachel.com

SnapChat – rachelkatz45

Facebook – Rachel Katz Health & Wellness

 

 

 

 

 

 

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