A challenge to come back into our sense of self, through breath and movement.
100 days of Your Yoga.
I am so excited to be undertaking this challenge and to be doing it with so many of you! I know a few of you are lone wolves, but some of us operate better with a little accountability!
That is why I have created this template so that you can stay accountable to your challenge through instagram stories 🙂 Just click or hold to save to your phone.
Below I have listed a few rules that I will be following myself, to stay safe and away from injury, with a few great online yoga resources for you to use!
When committing to a huge challenge like this it is really important to be careful and considerate of our body and its limitations, that is why I set myself a few rules that you are more than welcome to follow along with too.
These are the rules I have set for myself, you’re free to alter and change to best suit you 🤍
A FEW RULES:
1. Leave your ego at the door. What does this mean? It means that if you’re new to yoga (or anyone practicing yoga really), go gentle. Don’t push for a posture, over stretch or compete with the person in front of you or on your screen. Unfortunately this is the easiest way to land ourselves injuries and put us out of commission for a good while (I’m speaking from experience… my hamstring has never been the same 🤭) 2. Rest. During practice, use child’s pose or down dog to take a moment and just breathe. It is okay to stop and regather yourself. Your practice is YOUR practice and you can alter whichever movements you need to, to suit best you. But try not to skip savasana (you know who you are) 😆 3. Practice both Yin and Yang yoga. Yin, for gentler more calming practices. To connect into the feminine, help lengthen and for days where a flow just feels like a bit too much and you just need a gooey and restful practice. Yang, your more physical and active yoga, connects more to the masculine, for days where you have energy and vibrancy, are after a challenge and want to build strength and endurance. Utilize both types within your week to find a beautiful balance. 4. ‘100 days’ doesn’t have to mean ‘100 days in a row’. If it is, that’s wonderful but if you need to rest, rest. If you can’t practice, it’s okay! Be kind to yourself and treat this like a marathon, not a race. 5. Start practicing at your level of expertise!! Beginners start with gentler and shorter classes (me rn 🙋🏻♀️). More advanced can play to their own capabilities. There are no heroes in yoga, there is no need to practice outside your capabilities (injuries, accidents and incorrect habits can form) 6. Be mindful. Yoga is not just an exercise, it’s a mindful activity. Take the time to slow down, focus, and connect your breath to your body and it’s movements. This is the most important part. 100 days. It’s your Yoga. Be kind and understanding to yourself.
Yoga with Adrienne Yoga with Tim Alo Moves Hummy Puppy Online Laruga Moody App Down Dog App Yoga Girl A Live Yogi
All available online and from the comfort of your own home 🙂 If your city or state is allowing you to go to Yoga studios again, show your support by heading out to those to and showing the Yoga Teachers some love.
A delicious and easy Cauliflower Fried ‘Rice’ recipe that is packed with plant protein!
It was that time again to do a massive fridge clean out and make sure that I had used up all of the fresh ingredients I had left in my fridge! This is a fantastic way to make sure that you are not wasting any food and therefore money, each week. I cannot recommend it enough!
With my fridge clean out, came this creation… Cauliflower Fried ‘Rice’
Now, you can either use a little manual hand blitzer (I got mine from Kmart here) or a food processor, however I find the food processor makes the cauliflower too fine.
For anyone who hasn’t bought edamame salad before, this is what I buy from the freezer section at Woolworths!
This recipe is high in plant protein and full of flavour! I hope you enjoy it 🙂
Cauliflower Fried ‘Rice’
Serves: 5 Time: 30 mins
What you need:
Blitzer/chopper, wok or big fry pan, measuring utensils, chopping board, knives.
1 tbsp (20ml) minced ginger 1 tbsp (20ml) minced garlic 2 tbsp (40ml) tamari or to desired taste 1 or 2 tsp sesame oil pinch of chilli flakes 1 bunch of broccolini cut into cm pieces 2 cups of baby spinach 1 packet of edamame salad frozen 2 tins of organic brown lentils, rinsed and drained 1 cauliflower, blitzed into ‘rice’ 2 tsp of olive oil 1 tsp pink salt 1 tbsp black sesame seeds black pepper to taste
*coriander optional to serve
Begin by placing florets of the cauliflower into the blitzer. Pulse until it meets a ‘rice’ consistency, but it’s not too fine. Do it in small batches, I did about 4.
Drain and rinse the lentils.
Heat the olive oil in the wok over a medium heat. Add in the garlic and the ginger and cook for 2 minutes, stirring frequently.
Add the cauliflower rice and stir to coat in the garlic and ginger, cooking for 2 minutes.
Add in the spinach, broccolini and the edamame salad, stir well at frequent intervals. Cook for 8 minutes until the vegetables have softened but broccolini is still firm to the bite.
Add in the tamari, chili flakes, lentils, salt and sesame oil. Stir and cook for a few minutes until well flavoured.
Add the sesame seeds and serve.
You may choose to add more tamari or chili flakes, depending on your taste buds.
1/4 packet of edamame pasta (noodles) 1/4 spanish onion sliced 2 tbs of sun-dried tomatoes oil from the sun dried tomatoes 4 stalks of asparagus chopped in inches 1/2 a tub of yellow cherry tomatoes left whole 1 medium zucchini spiralised pink Himalayan salt cracked black pepper
Cook the edamame pasta per packet instructions, then rinse under cold water, drain and set aside.
At the same time, heat 1 tsp of the oil in a fry pan on a medium heat, add in the onion and the asparagus and cook for 5 minutes.
Add the cherry tomatoes and the sun-dried tomatoes and cook for a further 3 minutes.
Add the zucchini spirals and edamame pasta and use tongs to mix well. Heat for 2 minutes then turn heat off.
Season with lots of fresh cracked black pepper and some pink Himalayan salt.
Mix through 2 tsp’s of the sun-dried tomato oil and serve.
I hope you enjoy this recipe and feel free to share your creations with me over on instagam @stephsanzaro 🙂
A fluffy gluten free and vegan banana and cinnamon pancake recipe for one!
When you start craving pancakes… you simply have to have pancakes!
Finding a good gluten free and vegan recipe is pretty tough though… and I’ve been working on my recipe for the last few weeks and I’ve finally hit a point where I feel happy with it!
I use buckwheat flour in this recipe and despite it’s name, it’s gluten free! I use it in my banana breads, pancakes and my mug cakes. It’s delicious and it’s also a really good source of protein!
Trying to create fluffy vegan and gluten free pancakes is like performing a science experiment! You need just the right amount of each ingredient to make them rise up and become fluffy!
This recipe uses a over ripe frozen banana because they hold tremendous flavour, but don’t worry if you don’t have a frozen one. Just use a very ripe banana instead!
I hope you guys enjoy these pancakes!
Gluten Free + Vegan Buckwheat, Banana and Cinnamon Pancakes
Serves: 1 (4 little pancakes)
What you will need:
Fry pan, 2 medium sized bowls, measuring utensils.
1/2 Frozen overripe Banana (can use fresh too) 1 tsp Flax meal (Linseed Meal) 3 tsp Water 1/3 cup Buckwheat Flour 1/2 tsp Baking Powder 1/4 tsp Baking Soda (Bicarb) 1/4 tsp Cinnamon just under 1/2 cup Almond Milk 1/2 tsp Apple Cider Vinegar 1 tsp of Olive Oil
Place the banana in a bowl and cook in the microwave for 1 minute. Once finished, drain out any water that sits in the bottom of the bowl.
Add the flax meal and the water to the banana and mash well. Sit aside for 5 minutes to create a flax egg (this is a very important step).
In another bowl place the flour, baking powder, baking soda and cinnamon and mix well.
Add the almond milk and the apple cider vinegar to the banana mix, stir and then add to the dry mix. Stir until mixed and then set aside for a couple of minutes to further bind and to let the vinegar and soda do its magic.
Heat the oil in a pan on a medium heat. Using a 1/4 of a cup measuring utensil, scoop out the pancake mix into the pan (no need to spread out, leave them thick for fluffier pancakes) and cook on a low heat.
Cook for a few minutes on each side, until they bubble up or until golden.
Serve with your favourite toppings.
I serve mine with coconut yoghurt and melted frozen raspberries OR banana, blueberries and maple syrup!
If you like this recipe share your thoughts with me over at @stephsanzaro 🙂
Tofu scramble is one of the ultimate vegan breakfasts! This recipe yields 4 serves and packs a flavour punch!
I’ve been spamming my instagram with my many Tofu Scrambles for YEARS now!
And as many times as I’ve made it… I’ve never actually written up a mass recipe for it.
So here it is, a recipe that serves 4 people or as I like to call it ‘meal prep scram’ or ‘scram for the fam’.
This recipe can be served on toast if you please or on it’s own with some avocado and sauerkraut on the side like I do! 🙂
TOFU SCRAM FOR THE FAM
What you will need:
A big fry pan, big bowl, wooden spoon, measuring cups and spoons, knives.
TOFU MIX: (Prepare First)
450g of NON GMO Firm Tofu, washed and crumbled
1/2 cup of Unsweetened Almond Milk
4 tsp Turmeric Powder
4 tsp Nutritional Yeast (Savoury Yeast Flakes)
4 tsp Dijon Mustard
4 tsp Minced Garlic
1 tsp Pink Salt
1 tsp Black Pepper
Depending on the week I may also add 4 tsp of Curry Powder as well for a bit of a change!
ADDED VEGE: (Final Step)
1 small Red Onion thinly sliced
2 cups of Button Mushrooms Sliced (8 mushrooms)
2 cups of Roughly Chopped Kale
1 cup of Chopped Spinach
1/4 – 1/2 cup of Sun-dried Tomatoes Chopped
2 tsp of the Oil that comes from the Sun-dried Tomato container
Begin by removing the Tofu from the packet and gently wash it under some water. Then using your fingers, crumble the Tofu into smaller little pieces into the large bowl.
Then add the Turmeric, Mustard, Garlic, Nutritional Yeast, Almond milk, Salt and Pepper and mix until the Tofu is completely covered and turns bright yellow. Set aside to marinate.
Slice the mushrooms and Onion, then roughly chop the Kale and the Spinach. Chop the Sun-dried Tomatoes into smaller pieces.
Then in a pan heat the 2 tsp Sun-dried Tomato oil over a medium heat. Add the Onion, Mushrooms and Kale and sauté for 3 minutes or until the Onion has softened.
Turn the heat down a little and add the Tofu mix to the pan. Stir to completely coat the vegetables in the mix. Turn the heat back up to medium and cook for 5-7 minutes, stirring frequently.
Add the Sun-dried Tomatoes and the Spinach, stir and then cook for a further 1 minute or until satisfied with the consistency of the scramble. Longer cooking = firmer texture, shorter cooking time = wetter mix.
Season with more Salt and Pepper.
Serve with your favourite breakfast sides.
Serves 4 with toast, or serves 3 without.
I served mine with Hummus, Sauerkraut and avocado!
A delicious recipe for my Walnut and Banana loaf! This recipe is gluten free, vegan and healthy! Enjoy
Who doesn’t love a warm piece of banana loaf?
Well I know that I do!
A few months ago I was playing around in the kitchen and I decided to create a gluten free and vegan banana loaf! The result? Something seriously delicious.
The only problem with this recipe?
You’re going to have to try and stop yourself from eating it all at once!
In this recipe I soak dates in water to create a sweet flavour in the recipe instead of using granulated sugar. You use both the dates and the water that you soak them in, which is then enhanced by a little pure maple syrup.
You can easily make this recipe completely sugar free by replacing the maple syrup with the alternative of rice malt syrup. This is would be a more PCOS friendly way to make this recipe, another alternative is to use date syrup that you can buy from the supermarket in the health food section.
This recipe creates a dense and firm textured loaf, but should still be moist.
This loaf is a great little snack idea and can be served just as is, or with a little bit of coconut yoghurt on top!
The answer to this question is found in this blog! Should you go to India to do your Yoga Teacher Training? Here you will find my daily schedule, what it was like, what to bring and how I found the whole experience!
YES. My short answer is a big fat yes.
Let me take you back to the very beginning when this idea first crept into my mind.
You see, for years I have wanted to travel the world. To meet people and to experience a life outside of my small town bubble. But up until now I have been too scared and too anxious; too anxious to take the leap and travel the world by myself.
Anxiety can be crippling. It takes over you and it tells you to stay put and to stay where you know is safe. This might not sound like a problem, but it is when it stops you from following your dreams and living a life you have always wanted.
In 2017 a friend and I planned a trip to India. We picked out all the destinations and did all of the research and we planned out all of the things we wanted to see and do.
But when it came time to book, I made up every excuse under the sun as to why I couldn’t go. “I have a full time job, I need to stay here and support myself, pay for rent and my house here”. “I should go to uni and study first as I am getting older and will be in my late twenty’s before I have a degree”.
Any excuse you can think of? I used it.
So I never went. I continued to live my life, working full time, did some study, did all of the things that I thought I was ‘supposed to do’.
But for some reason I still didn’t feel content.
I still felt lost and a part of me knew that I was hiding away from all of the things that I really wanted to be doing, because of FEAR.
It took me a long time and a lot of inner work, to overcome that fear and to start tackling and taking on the things I was afraid of.
I decided that 2019 was going to be the year that I finally travelled!
At the start of the year I wrote a list of goals and planned things I wanted to achieve in this 12 month period, travelling was one of them.
In the early months of the year I began talking about travelling to India and doing the trip I had always wanted.
One day I was talking about it with 2 business owners of a Yoga studio in Geelong and I mentioned that it would be really awesome to complete yoga teacher training while I was in India, to add to my skills as a personal trainer. They said it would be a great idea and suggested that I talk to someone who works for them that completed their YTT in India as well. The women they were talking about was Mary Thomas (@mantrasandmangos).
I decided to message her and to ask her where she studied and what it was like. She told me she attended Rishikesh Vinyasa Yoga School in Rishikesh, India and would suggest no other school!!
I started to feel extreme excitement and a sudden gravitational pull towards that decision, a ‘pull’ I can only explain as a gut feeling I just couldn’t ignore! I researched a few other schools, but internally I knew that I had already made my decision, I too was going to attend Rishikesh Vinyasa Yoga School.
After about 3 months of talking about it and saying it out loud (this is an important part of drawing the kind of life you want, to you) “I’m going to go to India to do my yoga teacher training”… “I’m going to go to India to do my yoga teacher training”… I finally mustered up the courage one night and booked it!
I paid the deposit and then knew that it was set… I was going to India!
This was a HUGE step for me, and the beginning of the best decision I could have made for myself.
I later purchased a one way flight to Delhi and a small domestic flight to Dehradun which is the closest airport to Rishikesh (I recommend doing this too as it is much more convenient than taking a car 8 hours from Delhi).
It was all set and locked in, once your flight it booked you really know it’s happening!
Below I will write my tips and everything I think you will need to know if you have been thinking of coming to Rishikesh, India to complete your Yoga Teacher Training!
The tips will be transferable no matter which school you choose, but I will give examples of what my training was like at RVYS, so that you can get a whole idea of what my experience was like!
WHAT WAS THE TRAINING LIKE?
Well first of all it was amazing.
Probably one of the best months I have had in my entire life!
But I suppose you don’t really want to just take my word for it, you probably want a few examples and reasons why, and I’m more than happy to oblige…
First off you probably want to know how much it was???
Well for one month of Yoga Teacher Training, with accommodation and food included it was $1300 USD or around $1900 AUD!!! Yoga alliance certification upon completion of the course as well, so its a pretty great price!!
My flight to India was $500 AUD one way and the flight to Dehradun was $110 AUD
And the entire time I was in my training I only spent $150 AUD and that was mostly on nuts and seeds, bathroom products, cakes and vegan treats and 1 pair of pants!
Sooooo YUP! It’s a cheap experience that I honestly cannot recommend more! 🙂
Here is a little ‘day in the life’ for you, so that you can understand what my experience was like!
The basic daily schedule went a little something like this:
5.00am – Wake up
5.30am – 6.30am – Pranayama and cleansing class (this is where you learn breathing techniques and complete nasal and eye cleansing)
6.30am – 8.00am – Vinyasa flow class (this is your first practical class of the day)
It might seem like a lot, but there was more than enough time for some relaxation and down time.
On Thursdays we had excursions outside of the school, where we:
explored a nearby waterfall
did henna art
did yoga on the beach
Sundays were free days, so we had plenty of time to walk around Rishikesh and get to know the town like the back of our hand. We had learnt every single back road and alley-way by the time we had completed our month of training. We got to go out and eat at different places and try lots of amazing vegan food!
That’s a HUGE plus point for me, Vegan food everywhere! It’s more available than in my hometown in Australia! Truly amazing.
WHAT TO BRING:
I really tried to only pack the necessities in my backpack but somehow ended up filling it all the way to the brim! I will try and list all of the things that I believe are the most important and things that you simply must have.
Your travel backpack (No way, Steph!)
Passport and cash money (you need cash to finish your teacher training payment and its easier to bring it from home as ATM’s are rarely working)
Plenty of Yoga pants, tops and bras and underwear (legit, bring heaps of undies)
Long sleeve or warm clothes and pants for the cold mornings
Thongs (flip flops) for you to wear in the shower (this helps to prevent getting plantar warts)
A pillowcase and sheet are optional (I didn’t use mine, but some people did)
Carabiners (super random but come in handy, I used them all the time to hang things off my bag, secure my keys etc)
A small bag to take down the street with you (with tissues and hand sanitiser)
Shoes with grip on the bottom (the roads are pretty rough and you’ll want good quality sandals that preferably strap up)
A power adapter for Indian wall points (if you’re coming from Aus)
A shawl to cover your shoulders (comes in handy when the wind changes and gets cold, you can buy here in India though)
Your bathroom products are optional as you can buy them in organic stores here
Casual type clothes for days off
Electrolytes and diarrhea tablets (only take these as a last resort, always try and let it all come out naturally without medication but sometimes you gotta do what you gotta do)
A music player always came in handy or at least some headphones for music when you want to shut off and relax
Little bags for your clothes to make packing simpler
Bag locks (you won’t need these in your room, but while travelling to India you will)
A travel towel (you can have one provided but I used both)
Bathers and sunglasses (you will swim in the Ganga River if you choose to, I did heaps)
Neck pillow for the plane (I wasn’t going to pack one, but I am so glad a friend gave one to me before I left! It saved me!)
Everything else is pretty unnecessary! For the whole month you are fed and housed and if you wanted to; you could spend no money at all outside of the payment for the YTT (Yoga Teacher Training)!
Oh except for toilet paper, you need to buy that!
WHAT TO EXPECT WHEN DOING YTT IN RISHIKESH, INDIA?:
Prepare to be challenged in ways you never have before
There are lots and lots of organic stores where you can buy seeds and nuts and vegan cakes
SO much vegan food! (It was insanely good)
Rishikesh is a holy city that is alcohol and meat free
In India you do not place toilet paper in the toilet, it goes in a bin next to it and you can use the bade if you feel comfortable
There are lots of cows and monkeys everywhere
There will be trash everywhere on the side of the roads, but that’s just a part of the charm!
The walk up to the Ashram will help you build that booty you have always wanted
You will make 20 new friends for life (no lie)
The teachers will become like friends and family to you
You will have to stick things in your nose every day (it’s really not as bad as you think it will be)
You might get sick but it won’t be from food in the school (only happened when we ate out locally)
In other parts of India it is very respectful to cover your shoulders and show less skin, but in Rishikesh it is very tourist focused and you can get away with wearing tank tops and shorts if you choose
You will experience lots of exhaustion from all the physical activity and brain power from learning, and you’ll need as much sleep as you can get (we went to bed at 8.00pm most nights and some of us had naps here and there)
You will learn so much about yourself and your old beliefs will be challenged
Below you will find videos of the types of cleansing we did every morning!
The first video is of the second type of nasal cleansing we did after the second week. This one looks gross and pretty rough… but after the first time it really became much easier and simpler! I got a little competitive with it by the end and tried to beat my time for how long it took me (haha!). I know you’ll be fine with it too!
The second one is Jal Neti – nasal cleansing where you pour salty warm water in one nostril and out the other. This one was super easy and honestly nothing to worry about! You will be a pro in no time!
The last one is Kunjal Kriya. We only did this once and it was an experience I am glad I had! You make a decision to take on board any challenge thrown at you when you begin this course and that’s exactly what I did! You begin by drinking as much salty water as humanly possible until your body rejects the water and then you start vomiting until you pass bile. This didn’t phase me very much, you’ll be the same 🙂
MY TIPS FOR COMPLETING YOUR YTT IN RISHIKESH, INDIA:
Go into it with an open mind and heart
Leave your ego at the door (it’s only holding you back)
Take it easy in your first week, don’t push your body too hard, too quickly (this is how injuries happen)
Arrive in Rishikesh a few days before your training starts so that you can rest and get over the jet lag but also so you can explore and get familiar with the place!
Leave Rishikesh a few days after your training ends so that you can relax and gather yourself before you head home or continue on with your travels
If you get sick, you get sick! So just rest as much as you can and come back to classes when you are better
If you get injured, REST! Do not push your body too hard or it will give out on you later in the future
If you are walking through the city, don’t carry food in your hands or monkeys will most likely take it
Always walk behind a cow, try and avoid going in front of it – as it can charge you, but it won’t step back into you (at least in my experience here)
Make friends and talk to everyone! Every person you meet is worth your time
Say YES to things, don’t hold yourself back
Don’t stay in the Ashram all the time, walk around the streets get to know where you are staying
Find Arora organic store and try the vegan chocolate cake (so naughty but so good)
Behind the Ashram there is a place called Tulsi restaurant and you have to try the Vegan Banana Nutella Pancakes!
Purchase chia seeds and nuts to place in your porridge in the morning for healthy fats
Eat Indian food when you explore and try lots of new things
Smoothie bowls are crappy in India but worth a try at least once
It’s possible to have ‘soy chai’ or ‘oat milk chai’ and it’s amazing!
MY EXPERIENCE AT RISHIKESH VINYASA YOGA SCHOOL:
Firstly, India is a world very outside of our own western culture. It is magical and it is beautiful, and it is completely worth seeing.
I personally feel that I have found a place that feels like a second home to me. I have become incredibly attached to Rishikesh, completing Yoga teacher training here is like a dream and I feel very blessed after my time at RVYS (Rishikesh Vinyasa Yoga School).
Your body will be twisted and turned like never before… you will sweat more than you ever have in your life… but most importantly you will be one step closer to the person you have always wanted to be.
There will be times when you will cry; when a meditation class will touch you in unexpected ways, when a pranayama cleansing class will force you to try things you never have before… but, you can do it all.
There is not one thing that Rishikesh Vinyasa Yoga School throws at you, that you cannot do or overcome. They’ve done this many times before and you are in very trustworthy hands.
The staff were more than happy to make vegan food every day, as half our class were all vegans! So you will not have a problem there!
In my own personal experience, my whole life has changed since completing this training. It sounds pretty cliché, but it’s true. I am more patient, happy and content.
And that is a fact!
Philosophy classes have reinforced in me the importance of being an observer in my life and not reacting or acting out. I have learnt that my ego can be a pretty nasty b*tch sometimes and that I am best served when I pick her up and place her outside.
I have learnt that sometimes I’m not going to be able to do all of the poses or be as flexible or strong as the person in the corner of my eye, and that that is okay. Your practice is your own, and you must listen to YOUR body.
You start your day with a big smile on your face, and you end it in the same way.
The only challenging part was finding the school on the back of the scooter on day 1! We had such a funny and hard time trying to find it! Follow google maps the best that you can but the school doesn’t have a sign out the front, so you’ll have to ask lots of people and go into a few places before you find it! It’s all a part of the fun, so don’t stress on your first day!
I am truly so grateful for my experience here and will never forget it. It is an experience I could not recommend enough!
If you have any questions or queries feel free to contact me, as I will be more than happy to help you!
A fun power bowl packed with heaps of nutrients and protein with plenty of colour and vibrancy!
Hello my lovely’s!
This week for meal prep I made up some Power Bowls!
This creation is high in protein and nutrients and will keep you feeling full, long after lunch time!
As a rule I like to choose between 3-5 vegetables before I make any meal. That way I have a wide variety of nutrients getting into my body. From there I select a protein source and then make sure I have healthy fats in there too (pepitas and hemp seeds).
That’s what I do before I make any meal! So if you are just starting out, it might seem complicated but that’s how I like to make my meals and it works really well for me! 🙂
Unintentionally there are 6 main sources of protein in this meal that I coincidentally chose for this meal; quinoa, chickpeas, edamame, broccoli, hemp seeds, pepitas. Not to mention trace protein in the other foods!
In this episode I am joined by Elise Carver (@littlebantamsurftrainer) as we discuss sustainable living, fitness and food. An incredible insight that I believe will change the way we think about our health and fitness forever. In this episode we also touch on social media, growing a business through Instagram, mental health, living with Gastritis and fueling and moving your body.
Welcome back to the Plant Based Body Podcast!
In this episode I am joined by Elise Carver (@littlebantamsurftrainer) of Surf Style Training. This episode is jam packed with amazing goodies that I know you guys will love!
Today we talk:
fueling your body for optimisation
the gut and Gastritis
We discuss Elises early life, moving from place to place and the instability when she was growing up and the rocky relationship she has with her mother and her step father. She explains the work she has had to do to help her over come these issues and ultimately overcome a lot of her childhood trauma.
Elise found home within the Surf Coast, where she lives a sustainable lifestyle with her husband. Elise works as a trainer and online coach, provides active stretching and training tips to her many Instagram followers and is soon to be a published Author.
When ‘sustainability’ is the topic of conversation, we normally think of minimal waste living. But in this episode we talk about sustainable fitness; is your fitness routine a long term commitment or a short term quick fix that will burn you out? What about food? Are you dieting and doing crazy challenges that are unsustainable in the long run or are you eating tofuel your body best?
Elise shares amazing insights for those who have never heard of sustainability before and quick and easy tips that we can use to implement sustainability into our lives today.
I hope you have your pen ready because you are about to learn an abundance of knowledge that will help to change your life forever!
If you would like to connect with Elise and provide her with some feedback you can find her here:
I want to thank Elise for being so honest and so willing to help others, she is providing incredible content through her instagram teaching and inspiring others and truly wants to change other peoples lives but more importantly… change the world!
A very hearty, chunky Italian lentil soup. Vegan, gluten free, sugar free and dairy free. And of course, PCOS friendly!
Its officially winter and soups are back in season!
I can’t say I’m unhappy about it one little bit! 🙂
There is nothing better than rugging up under a blanket with a mug of tea and a big bowl of hearty soup and ya fav chick flick!
This recipe I really tried to replicate the flavours of a nice and chunky Minestrone. There are loads of Italian flavours in there that really remind me of my childhood. Coming from an Italian background, my Nonna used to make soups and pasta sauces for me all the time… those were the good old days!
However since going vegan… there have been no cooked meals (haha)! Maybe its the fact they put meat and cheese in everything??? POSSIBLY, who knows!
Well not in this recipe there isn’t!!! This is completely vegan, gluten free, refined sugar free, healthy and delicious!
Fun fact for you???
Traditionally pasta sauces and tomato based soups etc add in SUGAR to balance out the saltiness! How CHEEKY! But don’t worry this soup is completely sugar free! 🙂
If you happen to make or like this recipe, please feel free to contact me through my Instagram as I love seeing your foodie pics! 🙂
HEALTHY VEGAN LENTIL SOUP
What you will need:
A large soup pot or large pan. Knives, chopping board, measuring utensils. Small grater.
1 Tbs Olive Oil
1 Tbs of Garlic
1 Brown Onion, diced
1/2 Bunch of Celery, diced
4 small Carrots, diced
1 large Zucchini, diced
2 Tomatoes, diced
3 cups of Silverbeet, roughly chopped
3 Tsp of Oregano
2 Tsp of Basil
2 Tsp of Thyme
4 Bay Leaves
2L of Vegetable Stock
2 tins of Organic Brown Lentils, drained and rinsed well
2 tins of Organic Diced Tomatoes
5 Macadamias, finely grated
2 Tbs of Nutritional yeast
Begin by chopping and preparing all of the vegetables.
Heat a large soup pot or pan with the oil. Add in the garlic and the onion and sauté until softened and golden, on a medium heat.
Next add in the bay leaves, the carrot and the celery and stir well. Cover, cooking for 5 minutes. Stir occasionally.
Add in all of the spices, the zucchini, the tomato, the 2 tins of diced tomatoes and the stock and stir well.
Bring to a boil, then turn the heat down to a simmer. Cover 3/4 of the way. Cook for 20 minutes.
Drain the lentils and rinse them very thoroughly.
After the 20 minutes, add in the silverbeet and the 2 tins of lentils. Stir.
Cook for a further 30 minutes, slightly covered.
Grate the macadamias finely and add to a small bowl, add the nutritional yeast. This will be the ‘parmesan’ to serve with after.
Once the 30 minutes is up, season the soup well with salt and pepper and remove the bay leaves.
Remove from heat and serve.
My vegetable stock was very weak, so I ended up adding quite a bit of salt and pepper to my soup. Just test yours before you add any more salt, as most stocks very in salt content and might be over powering! 🙂
You can serve it into containers and use it for meal prep for the week. It can also be frozen!
And there you have it, my very chunky, very Italian, LENTIL SOUP!
One of the foods I used to love to snack on were cookies! More specifically ANZAC cookies! But be it as it may… most cookies and biscuits contain gluten and a lot of refined sugar!
But what about a HEALTHY alternative???
An alternative that is TASTY andddddd good for you????
With no refined sugars or gluten?????
Well I have the answer!!!
My Quinoa Flake Banana Cookies!
These cookies are a yummy little snack to have during the week that contain a serious punch of protein!
The handy thing about quinoa flakes is that they are a complete source of protein, meaning it contains all essential amino acids! In this recipe I use protein powder and almond butter as well, so you’ve got the triple threat of protein!
You’ve got your chia seeds for a healthy source of Omega 3 fats and Banana for some healthy vitamins and minerals. Cinnamon is also great for managing your blood sugar levels.
Best part being… they are GLUTEN FREE and still soft and tasty!!!
If you enjoy this recipe, please share it on your instagram and tag me at plantbasedbody__ 🙂
QUINOA FLAKE BANANA COOKIES
You can get quinoa flakes from any health food store or from Woolworths health food section or baking section.
The weather is getting colder and for me that generally means one thing… its soup season!!!
I LOVE soups and my winters are always filled with yummy nutritious, tummy warming bowls.
This recipe was inspired by a craving for a hearty bowl of turmeric cauliflower, but with a twist! There is plenty to rave about in this recipe with heaps of vegetables, a great source of protein and also a source of fats!
I hope you like this one as much I do and if you make it for yourself at home, be sure to upload a photo and share it with me through my instagram at @stephsanzaro ❤
Coconut Chickpea Curry Soup:
Every vegetable stock is different, so before you add salt… make sure you taste the soup as it might be salty enough already. You might also want to double the amount of cumin if you want a stronger flavour in the soup.
1 Brown Onion diced 1 tbs of Minced Garlic 1 tbsp Coconut Oil (15ml) 3 medium Carrots diced 1 Zucchini diced 1 Cauliflower crumbled 1/2 bunch of Celery diced 2 cups of sliced Kale (spine removed first) 4 Bay Leaves 2L of Vegetable Stock (follow instructions on packet) 2 tsp of Curry Powder 2 tsp of ground Coriander 2 tsp of ground Cumin 2 tsp of Turmeric 1/2 cup of Coconut Milk 2 tins of Organic Chickpeas Pink Salt Pepper
Begin by first chopping and dicing all the vegetables.
In a soup pot or very large pan, heat the coconut oil on medium heat and sauté the onion and the garlic until softened. Turn the heat to low.
Next add in the carrot, bay leaves and the celery and stir. Cover and cook for 5 minutes stirring occasionally.
Add in all of the spices and stir, cooking for 1 minute.
Next add in the zucchini and the cauliflower, followed by the stock. You may need to add more water and stock to cover the vegetables.
Bring to a simmer and cook for 20 minutes, cover the pot 3/4 of the way closed.
After the 20 minutes is up, add in the kale, chickpeas and the coconut milk.
An asian inspired cold soba noodle salad full of protein and flavour.
Long time no see! Sorry about that. Life’s been a little crazy lately but for all amazing reasons I assure you.
I am currently obsessed with soba noodles and have been making them in all different ways with lots of different flavours and vegetables.
The night I made these I absolutely lovedddddd the creation I came up with so I decided to write it up for you guys!
Soba noodles are made from buckwheat flour and normal wheat flour, so if you’re like me and you avoid GLUTEN then you’ll need to source 100% buckwheat soba like I did. I got mine from my local whole foods store Valeries Pantry.
What you will need:
Large bowl, measuring spoons, microwave safe container, grater, knives.
2 large Carrots grated
1 continental Cucumber quartered and sliced thinly
1 pack of organic firm Tofu (400g)
1 pack of Edamame salad (shelled, usually frozen)
2 cups of Spinach chopped
1 packet of 100% buckwheat Soba Noodles
1 tsp Olive Oil
6 tbs Tamari
2 tsp Sriracha
2 1/2 tbs of Apple Cider Vinegar
1/2 cup of salted Peanuts
1 small Broccoli floretted and steamed (OPTIONAL: I think the recipe didn’t need it)
Bring a pot of water to the boil and cook the whole packet of soba noodles (if you aren’t using the gluten free version, just use two sleeves of the soba noodles).
Stir frequently. Once ‘cooked’ or soft, pour the contents into a colander and rinse the noodles under cold water so that the heat is removed. Leave aside.
While the soba noodles are cooking, prepare the tofu. Slice the block into quarters length ways and then slice the quarters into thin slices.
Heat a fry pan with the olive oil. Add in the tofu slices and lay on one side. You will then flip them when they are golden on one side.
When both sides of the tofu are golden, add 1 tbs of Tamari and 1 tsp of sriracha to the pan and toss the tofu evenly through it, cooking for 1 minute. Remove from heat.
Grate the carrot and slice the cucumber. Roughly chop the spinach.
Place the edamame salad into a microwave safe container and add in a cm of water. Close the lid, leaving one corner open. Microwave for 2-3 minutes until softened but still firm to the touch. Drain liquid out.
Prepare the dressing: Use remainder of tamari and sriracha and add to a little bowl, add in the apple cider vinegar and stir well.
Add the vegetables, soba noodles, edamame and tofu to a large bowl and stir together.
Either add in the dressing now, or on top of the individual meals.
A quick and easy meal packed with plant based protein!
I never thought I would get addicted to this, but I totally have!
I have been making this meal every single week as meal prep. It serves 6 small serves or 4 larger serves which is plenty to get you through lunches for the week 🙂
My greatest TIP is to not cook the zucchini noodles!!! I repeat DO NOT COOK ZUCCHINI!
When you go to grab a serve from the fridge, place it in the microwave for 2-3 minutes and that will cook it perfectly for you!
To add in some healthy fats to this recipe I made a quick ‘parmesan’ which gives you your fats for this meal!
What you will need:
A fry pan, wooden spoon, zucchini spiraler, chopping essentials.
1 tin of Organic Brown Lentils
1 tin of Organic Diced Tomatoes
1 Brown Onion finely diced
1 tsp of Garlic minced
4 tbs of Tomato Paste
2 Tomatoes diced
2 Carrots grated
1 cup of Mushrooms
2 cups of Spinach roughly chopped
1 tsp of dried Basil
1 tsp of dried Oregano
1 tsp of dried Thyme
3 large Zucchinis (1kg)
Heat 1 tsp of the olive oil in a pan on medium heat. Add in the garlic and the onion and sauté until soft.
Add in the grated carrot and mushrooms, stirring well. Cook for 5 minutes or until soft.
Add in the tin of lentils, tomato paste, tin of tomatoes and the fresh tomatoes. Stir.
Next add all of the dried herbs and stir and cover.
Let the bolognese simmer on a low heat so it begins to reduce and it begins to thicken. Stir frequently.
Whilst the bolognese is cooking, spiralise the zucchinis into ‘pasta’.
After 15-20 minutes the bolognese will be reduced. Add in the chopped spinach and stir.
Remove from the heat and season with salt and pepper.
Serves 6 smaller meals
Macadamia Hemp ‘Parmesan’
3 tbs of Hemp seeds
3 tbs of Nutritional Yeast
4 Macadamias grated
Grate the macadamias on the smallest grating setting, to look like parmesan.
Add the hemp seeds and nutritional yeast together in a bowl and then add the macadamias, stir.
Serve on top of lentil bolognese.
The nutritional yeast is what gives it that ‘cheesey’ flavour 🙂
Little ‘healthy’ treats made with two of the most random ingredients you could get!
Just in time for Valentines day I decided to make a batch of these bad boys to take to work for my clients and a batch for a dear friend of mine.
These are perfect for dark choc lovers and people who love ‘healthy treats’, but they aren’t for everyone.
Your mum or great aunt, who is used to baking with butter, eggs and flour… might not love these as much as I do!
These are completely refined sugar free, thanks to the use of less processed sugar (coconut sugar) and pure Canadian maple syrup. If you aren’t fussed about additives and preservatives feel free to use sugar free maple syrup but also know that the fake sugars are also naughty in their own way… You can also omit the coconut sugar, but it adds a nice sweetness!
I have redeveloped this recipe since first creating it and I’m pretty darn happy with it 🙂
Now remember guys, when I say these are ‘healthy’… they sure do contain a serious punch of protein and fibre! However… like everything in life, everything in moderation!
Let the sweet potato and black bean disguising begin…
What you will need:
Food processor. Steamer/pot with steam attachment. Big spoon, little spoon. Measuring spoons and cups. 2 x 12 silicon mini muffin trays OR 1 big slice tray.
24 – 30 mini bites
500g of Sweet Potato peeled and cubed
1 can of Organic Black Beans, rinsed and drained well
1 cup of Almond Meal
1 1/2 tsp of Baking Powder
1 tbs Coconut Sugar
1/2 cup of Pure Maple Syrup
5 tbs of Raw Cacao (not cocoa)
1 cup of Dairy Free Organic Dark Choc Chips (Belgian are my fav)
1 1/2 cups of frozen Raspberries
2 tbs of Cacao Nibs
Preheat fan forced oven to 180 degrees celcius.
Peel and cube the sweet potato. Place into a steamer with 2 inches of water in the bottom. Cover and steam for around 10 minutes, testing occasionally with a knife. Cook until soft but be careful not to over cook.
While that is steaming add all of the dry ingredients to the food processor. The almond meal, baking powder, cacao and coconut sugar. Pulse until blended completely. This is an important step.
Rinse the black beans well under water until the water runs clear. Then drain well and remove excess water. Add to the food processor.
Remove sweet potato from heat once cooked and rinse under cold water to remove the heat. Drain well to remove excess water. Add to food processor.
Finally add the maple syrup and place the lid on the processor and begin blending. Stop occasionally to wipe down the sides so that it all mixes evenly.
Blend for around 3 minutes until all smooth.
Remove from the processor base and remove the blade, cleaning it to remove any excess cake mix.
Add in the raspberries and choc chips, stirring evenly through the mix. Be quick as to not melt them.
Using a big spoon and a little spoon, scoop a heaped big spoon into the mini muffin moulds and using the little spoon spread it evenly in the mould and scrape it off the spoon. Fill them to the top of the mould, no higher.
Once all moulds are filled, bang them on the bench to settle all of the mix. Sprinkle 3-4 cacao nibs on top of each mould.
Place both moulds onto an oven tray and place in the oven.
Excess cake mix may be used if you have another baking mould or tray.
Place in the oven for 50 mins – 1 hour
Remove from the oven and place onto a baking rack so that it cools down. Wait until they are completely cooled to remove and eat as the sweet potato needs time to set and firm up.
If you cut into them while they are still hot, they will appear very mushy inside and under done. Wait until they have completely cooled and they will solidify.
They can be frozen.
Store in an airtight container.
There you have it guys, my little valentines day bites!!
I hope you enjoy them and if you do, make sure to upload them to your instagram story and tag me @plantbasedbody__ 🙂
I’m back with another yummy meal to add to your collection.
This was a completely random meal that I made one afternoon when I knew that where I was going for dinner had no Vegan options.
When I’m creating a recipe my process is a little strange… I have this creative idea and then I start to think about the ingredients I’d like to add to it. I start cooking it and as I do I write it all down just in case it works.
This specific recipe idea came to me whilst I was at the beach one afternoon and so I went home and went straight to the super market… collected my ingredients and wallah (or how ever you spell it!).
So basically this isn’t a proper curry… this is a ‘Steph Curry’ (haha I didn’t even see that coming).
Chickpeas are a wonderful source of plant protein and the cauliflower rice keeps the carbs down in this recipe.
Topping it with the coriander and bean sprouts absolutely MAKES this recipe as it adds beautiful flavour and texture.
I hope you enjoy it!
What you will need:
1 Brown Onion Sliced
1 Inch of Fresh Ginger Grated
1 Cube of Veggie Stock
2 tsp Turmeric
2 tsp Black mustard seeds
2 Limes (1 for rind and juice and for left overs)
3 tins of Organic Chickpeas
1 can of Lite Organic Coconut Milk
1 tsp Himalayan Pink Salt
1 tsp of Black Pepper
1 Red Chilli Finely Chopped
3 Cups of Snow Peas
1 bag of Bean Sprouts
1 bunch of Coriander
2 tbs Coconut Oil
Add onion to a big pan with 1 tbs of coconut oil. Add the mustard seeds and ginger. Cook for 1 minute, stirring.
Zest 1 lime.
Add the lime zest and turmeric to the pan and stir well for 1 minute to cook off the spices.
Once the onion is softened, add the coconut milk and the veggie stock cube. Bring to a simmer, stirring to dissolve the stock.
Once the coconut milk starts to thicken a bit, add the chickpeas and stir. Cook for 10 minutes on low, stirring occasionally.
Prepare the cauliflower by blitzing in a hand blender of food processor. Place in a separate sauce pan with 1 tbs of coconut oil and stir until softened and cooked. You may find a lid speeds up this process. Season with salt. Optional- sprinkle with shredded coconut.
Slice the ends off the snow peas and place into a steamer. Cook for 3-5 minutes until bright green. Be careful not to over cook.
Juice 1 lime and add it to the chickpeas. Add 2-3 cms of finely chopped fresh chilli. Be careful, you can always add more… you can’t un-add too much.
Remove from the heat and let sit for 5 minutes to deepen flavours. Season with salt and pepper.
Prepare the bowls with cauliflower rice, chickpea curry, snow peas, coriander, bean sprouts, a wedge of lime and fresh chilli.
LASTLY and most IMPORTANTLY squeeze fresh lime juice over it right before you eat it.
Serve the rest in containers for meal prep.
TIP: Don’t let the chickpea mixture lose too much moisture you still want it to have a saucy consistency.
If you wanna impress your friends and have them over for Mexican night or you just want a funky meal prep meal… this is the meal for you 🙂
It’s been a while, but I’m back with another meal prep option for you all…. MEXICAN BURRITO BOWLS! You honestly can’t go wrong with Mexican.
Burrito bowls are a really easy way to throw things together in a bowl and just enjoy the delicious goodness. Quinoa is a great source of protein on a plant based diet and a great way to bulk up a meal and offer you longer lasting energy.
There are a few components to this recipe… but all you are going to do is prepare everything and then put them into separate bowls and at the end you will create your burrito bowl 🙂
I hope you enjoy this recipe guys! I would love to hear from you on instagram at @stephsanzaro to hear your thoughts snd see your wonderful creations!
Vegan Burrito Bowls
1 iceberg lettuce shredded
Salsa: 4 medium tomatoes diced finely 1 bunch of coriander, washed and finely chopped 1/2 spanish onion finely diced 1 cucumber finely chopped 1 mango diced
Bean Mix: 2 tins of organic mexican bean mix 1 tin of organic diced tomatoes 1 tsp paprika 1 tsp cumin ground 1 tsp dried oregano pinch of chili powder
Corn: 2 husks of corn, kernelled (can use 1 tin, drained and rinsed if preferred) 1 tsp smoked paprika 1 tsp olive oil pink himalayan salt black Pepper
1 avocado smashed or sliced
2 limes, 1 juiced + 1 quartered to serve
1 cup of dried tri colour quinoa, cooked and salted
QUINOA: Add 2 cups of water and the cup of quinoa to a pot, simmer at a low heat with the lid on, until cooked. Stir occasionally to assure it doesn’t burn on the bottom. Salt it when ready.
BEAN MIX: Drain the tins of beans and wash well under water. Add to a saucepan. Add in the tin of tomatoes. Then add the paprika, chilli, oregano and cumin (add more if desired), then add salt and a decent amount of pepper. Cook on medium heat for 10 minutes.
LETTUCE: Wash the lettuce. Cut it in half, and then shred it.
CORN: Shuck the corn. Carefully cut the corn off the cob in a sawing motion, nice and slowly. Place in a pan with the oil and add the smoked paprika. Cook on a low heat and stir every minute until it goes bright yellow and starts to brown slightly. Remove from heat, season with a pinch of salt.
SALSA: Add the mango, tomatoes, cucumber, onion and coriander to a bowl. Squeeze in half a lime, season with salt and pepper.
TOPPINGS: Smash or slice an avocado and make some guac. Sriracha chilli sauce. You can also use store bought tomato salsa.
SERVE: Serve with a wedge of lime. Optional: Black sesame seeds.
That’s it my friends, if you wanna be the star of your next theme night or you just want a funky meal prep option… then this is the dish for you 🙂
A warm and hearty meal to please your friends or to feed your meal prep!
Happy new year guys!!!
I hope that the new year period was kind to you all and that you made some super realistic New Years resolutions like we talked about in my last blog!
Everyone knows that a new year is a brand new opportunity to start fresh and to get on track with starting the year off on a positive note!
That means getting yourself into some good habits to see you throughout the year. And one in particular that is super important is MEAL PREP!
Meal prep for me just means pretending like I’m cooking for 5 other people… I generally always buy a heap of groceries with planned meals in mind, that will feed me for a few days. I don’t see the point in cooking a meal that will only last me one night!
So this next dish I’m about to give you guys, I have been making for nearly two years now. It’s one of the favourites in my memory bank… I have cooked it for more people that I can count and it is always a crowd pleaser 🙂
It is also wonderful for meal prep because it can serve anywhere between 4 and 6 people!
This meal is packed with plant based protein and healthy carbs and will leave you feeling super satisfied. I hope you all like it!!!!
Pumpkin and Chickpea Smash:
You will need a very large pan or pot for this recipe as it feeds a lot of people.
1/4 (800g) Kent Pumpkin Cubed
Medium Sweet Potato Cubed (650g)
4 Large Carrots cut into 1 cm pieces (350g)
2 Punnets of Cherry Tomatoes Halved (500g)
2 cups of Baby Spinach Leaves Rougly Chopped
1 tsp of Turmeric
2 tbs of Chicken Stock (faux aka vegan)
2 cups of Boiling Water
2 tsp Dried Rosemary
2 Tins of Organic Chickpeas
1 tsp Pink Himalayan Salt
1 tsp Black Pepper
1 tbs Olive Oil
(Optional 1 brown onion diced)
Start by cubing all of the vegetables.
Heat 1 tbs of Olive Oil in a deep pan on medium heat. Add the garlic and stir.
Add the carrots, turmeric and the rosemary and cook for 5 minutes with the lid on.
Prepare the stock with the boiling water and add to pan.
Add the Sweet potato and the pumpkin and cover. Let it cook, stirring occasionally until the vegetables are starting to soften.
Remove lid and simmer the dish so that the liquid evaporates.
Add the chickpeas and stir.
Add in the cherry tomatoes and stir.
Add in the spinach and stir.
Cook until the vegetables are all soft and mushy.
Season to taste with salt and pepper.
This dish can be served by itself, as a big hearty bowl or served with steamed broccolini and some quinoa.
Serves 4-6 people.
There you have it guys, one of my favourite prep meals to make!
With Christmas being such a busy time of year and a time for eating lots of food and drinking a little too much…
I decided to give some Christmas inspired bliss balls a go this year so that I had something healthy to snack on at Christmas lunch and there after.
Ive jazzed up the recipe a bit by using coconut coloured by some green food dye but you don’t have to do the same if you wish to keep these a little ‘cleaner’!
These are perfect for giving away as little Chrissy gifts for people too…
So here it is, my recipe for Choc Mint Christmas Bliss balls:
250g Dates Pitted (and checked)
1 cup shredded coconut (1/2 for rolling)
1 1/2 – 2 tsp of peppermint extract
1/2 cup of Raw Almonds
1/2 cup of Walnuts
2 tbs of Buckwheat
1 tbs of Rice Malt Syrup
1 tbs Boiling Water
2 1/2 tbs of Raw Cacao Powder
1/2 Block of Vegan Dark Melting Chocolate
18 Dried Cranberries
Green Food Dye
Place 1/2 cup of coconut in a bowl and add green food dye until you are satisfied that it is green enough.
Check the dates for pits.
Place the dates, rice malt syrup, water, cacao, peppermint extract and coconut in a food processor and mix until combined.
Add the almonds, walnuts and buckwheat and process until well combined.
Once the mix forms a big sticky ball in the food processor it is done.
Roll the mix out into 30g balls and roll in green coconut mixture.
You may choose to use gloves as your hands might get a little green.
Use slightly damp hands to get a better shaped bliss balls.
Melt chocolate in a glass or metal bowl over some boiling hot water on the stove. Ensure that the boiling water cannot touch the bottom of the bowl or else it will burn.
Once you have melted the chocolate, drizzle it over the bliss balls.
Using two cranberries place them on the ball together to create a V shape, then sprinkle a little extra coconut in the middle.
Refrigerate until cold and solid.
Makes 18 balls.
I hope you enjoy these as much as I did, and I hope that you all had a very wonderful Christmas with your families ❤