Lucy Brennan is the founder and directer of Luce Fit Australia. In this inspiring episode we discuss overcoming binge eating, anxiety, competing in fitness competitions, founding a successful business and cultivating self love. Have your pens ready because this episode is full of amazing and helpful tips!
Welcome back for another episode of the Plant Based Body Podcast! 🙂
This episode is truly wonderful and heart warming.
My conversation with Lucy is full of empowering messages and inspiring ways to help improve our relationship with food and our bodies.
In this episode Lucy takes us through her early life and into high school. We talk about where she headed after school and her experience with University and moving to Melbourne.
It was there she blossomed as a PT and worked the usual AM and PM fitness professional grind.
We talk about the positives but also the struggles of competing in fitness competitions and how this ultimately effected Lucy’s body image.
However, Melbourne was not for Luce and she ventured overseas where she really discovered her drive and purpose.
Upon her return Lucy knew exactly what she wanted to do… to create an all female gym that would empower women in her community to get their bodies moving and to help improve their relationship with their bodie’s.
This is where Luce Fit Aus was born!
In this podcast we explore mindfulness, self love, building a business, competing, anxiety, over coming binge eating and poor self image and so many more precious goodies!
I hope you guys enjoy this episode as much as I did and fall in love with Lucy’s ethos and passion!
She is a wonderful inspiration for all girls out there wanting to make something of themselves and build their own business; and she proves that not everyone needs to go to University to be successful!
Luce Fit Aus is a warm and nurturing womens gym in Geelong, and it’s community continues to grow every day!
If you would like to be a part of it, head over and follow this link to explore their Instagram
Thank you guys for tuning in for another episode and we will see you next week!
This episode is all about raising awareness for Endometriosis, a chronic illness that affects 1 in 10 women. I am joined by Amina King as we explore what life with this chronic illness is like for many women and how debilitating it can be.
Welcome back to the Plant Based Body Podcast!
1 in 10 women live with Endometriosis.
Yet most of the population have no idea what Endo even is!
If I hadn’t had my own experience with it, then I too would still live in the dark.
However my experience has lead to awareness that so many women are living with chronic pain due to this chronic illness.
Amina King is living with this Chronic Illness.
It has seen her land in hospital many times, due to the uncontrollable pain.
She lives with fatigue, pain, iron deficiency, poor sleep quality and this also affects mental health.
We discuss what it’s like to live with Endometriosis, how you can improve and holistically help your Endo, we talk about diet, exercise and pelvic floor work you can do.
Many women discover they have Endometriosis after many years of seeing doctors and miss diagnoses and dismissal of their pain.
It is still not common knowledge amongst doctors of how to diagnose and to treat Endometriosis and that is why it can take so long to get answers.
Many women with Endo feel like they are alone. It is not as commonly known and widely talked about like things like asthma or diabetes. That is why many women suffer alone.
It is very important to note that there are women out there experiencing the exact same symptoms and that there is a community that you can seek out and join and be a part of. Here you will find the support and the inspiration you need on a daily basis to get you through.
A harsh reality of Endo is being told that you may never be able to have children naturally. Infertility is one of the major symptoms of Endometriosis. I too know what it is like to be told this.
It breaks your heart and makes you feel like you’re different and incomplete.
In this episode we do get very emotional regarding this topic, as it truly hits so close to home.
Many women are experiencing such severe symptoms that they cannot leave the house, they cannot work, they are just constantly in pain.
That is why awareness is such a powerful part of trying to improve the quality of womens lives, living with Endometriosis.
The more awareness, the more support from governments and from medical funding that can be given.
Amina is an incredible young lady who I admire and adore.
She shares her chronic illness with complete vulnerability over at her instagram page Chronically Amina, helping to raise awareness and helping other girls struggling too.
This conversation is so powerful and educates and raises awareness for such a debilitating chronic illness.
I hope you guys are now more knowledgable about Endometriosis and if you too think you might have the same illness, make sure you push to get it diagnosed and get answers! You are not alone.
A very special episode about Bree’s journey, body image, creating your own business, self love, dating, starting a fitness journey, social media and building the ‘vibe tribe’. Bree is a qualified exercise sports scientist, graphic designer and co-founder of The HIIT Project and The Finishr.
Welcome to Episode 002 of the Plant Based Body Podcast.
In this episode I am joined by the beautiful Bree Filippone.
This episode is extremely special, we discuss some extremely valuable points that I think everyone out there should hear.
We discuss Bree’s journey to where she is today, over-coming a sports injury that derailed her basketball career, her experience with body image issues and her relationship with food. We talk about becoming a fitness professional and the ups and downs of starting your own business. We explore the world of dating and offer some seriously good advice for any single pal’s out there holding out for the ‘one’. She offers some incredible tips to anyone wanting to kick start their own fitness journey and we discuss her very exciting new projects!!!
You are going to learn a lot from this podcast, so wherever you are I hope you have a pen ready or your notes ready to type down the absolute gems of wisdom we discuss in this episode. I absolutely fell IN LOVE with Bree whilst recording this episode and I just know you will too!
Bree is a qualified Exercise Sports Scientist, Graphic Designer and qualified Personal Trainer, raised in the eastern suburbs of Melbourne.
She grew up as a sporty kid, playing basketball, volleyball and little athletics.
Basketball was where her heart really belonged though. All the way through to her 20’s she played the game competitively, until an injury derailed her career and she ruptured her ACL.
She was heavily involved in sports rehabilitation to get her back in fighting shape and to get back into the game. During this time she found a love for the gym and sports conditioning.
During high school Bree was the girl that loved her sports and was fit and lean. Until schoolies and summer holidays got the best of her and she became a little larger in weight, than her normal small frame.
After becoming extremely unwell with glandular fever, the weight disappeared. Her friends reaction was that of ‘Wow you look great! How did you do that?‘. This unfortunately led to disordered self image for Bree and this encouraged her to continue and seek-out ways to remain in this new small frame. This was a worrying time for her and her family.
Her ups and downs with her relationship to food and her body; whilst they didn’t lead her to her becoming a fitness professional, it did lead her to discovering the ‘proper‘ way to care and to look after her body. Her goals soon changed from being ‘thin’ to becoming ‘fit and strong’ and working out for performance.
She studied Graphic Design at university, before studying her second degree in Exercise Sports Science and doing her Personal Training degree.
This lead her to founding the HIIT Project; a high intensity, intentional, workout group fitness business.
And of course the Finishr; a ‘Vibe Tribe’ running group. It is a FREE run club, that runs every Sunday (pardon the pun). There is a surprise location every single week, announced on the Thursday before.
It encourages the community to get out and about early on a Sunday morning and to start their day off in the best possible way. It truly is a VIBE TRIBE. Anyone is welcome, of any skill level or any type of human/dog. You can walk, trot, run or just chat. It is a community.
Now, a Lululemon ambassador and an inspirational influence in the Geelong/Melbourne/Bellarine/Surfcoast community, Bree is honestly little pocket rocket.
She offers her ideas for self love, mindfulness and tips for anyone out there wanting to start their own fitness journey.
She shares her experiences and her stories with no hesitation. This girl simply wants to ‘give’ and you can just hear her passion and excitement for what she does in her voice.
I am so excited to see what is next to come from this girl, I just know it is going to be HUGE!
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 ❤
The easiest and yummiest quick Mexican meal for any busy human that is low in time!
I’m a sucker for Mexican. Always have been, always will!
Back in the day after school I used to walk home to my Nans house and make myself a biiiiggggg bowl of dirty nachos… I say dirty because I would use half a packet of nacho cheese Doritos, cover them with cheese and salsa and then put them in the microwave for a minute…. trust me guys, girl has always been able to EAT!
My mum and I used to eat tacos at least once a week or have healthy ‘nachos’ but never once in my life had I ever had Mexican food without meat!
Since going vegan in April 2017 I’ve had to find new ways for me to enjoy all of the food I used to love before hand, but in a cruelty free and healthier way!
Creating new recipes is so fun and exciting for me and I could spend HOURS in the kitchen just plodding away making random stuff but what do I do when I don’t have hours to spend in the kitchen??
Well in times like these you need little ‘cheat’ options to make something quick and snappy but that is also freakin delicious!
This is by no means a hard recipe to go by and takes zero time at all if you are making tacos or burritos or something similar!
In the picture above I have made up some roasted sweet potatoes to have with it so you’ll need to give yourself an an extra 40 mins if you wanna make those babies too.
When following a recipe, you should always adapt it to your tastes too. Its all good and well for me to give you my favourite recipes but you may not have the same taste buds that I do. So thats where your editing preferences come into play. Have fun with it, change it up and enjoy it!
1 can of organic 4 Bean mix or Mixed Beans
1 can of organic crushed Tomatoes
1 packet of taco seasoning (look for the one with the least number of ingredients, preservatives etc)
1 can of Organic Corn
1 bunch of Coriander
1 Lemon or Lime
1/2 a red Onion diced fine
1 Sweet Potato
* If you are making the sweet potatoes now is the time to cut them up and rub them in coconut oil, place onto a baking tray and give generous amount of pink salt. Place in the oven for 40 minutes or until cooked all the way through.
Start by draining the 4 bean mix in the sink and rinsing well. Add to a medium sized saucepan. Add the can of tomatoes and cook on medium. Use half of the taco seasoning and stir well. Cook on low heat stirring occasionally. Cook until liquid reduces and mix starts to thicken.
Dice up the 4 tomatoes and add to large bowl. Drain and rinse the corn and add it to bowl. Using either a handheld chopper of using a knife, cut 3/4 the bunch of coriander into small pieces and add to bowl. Use the rest for garnish at the end. Dice onion very fine and add in as well (I use my Kmart hand chopper for both the coriander and the onions, shop for it here). Give a very good stir then add in 1/2 a Lemon or Lime juiced. Salt and pepper to taste.
Smash up an avocado in a separate bowl, use remaining lemon juice and salt and pepper to season.
Serve up potatoes or prepare taco shells or burritos and serve!
This is my quick and easy Mexican dish! I normally use this to make up some burrito bowls which are an amazing low carb healthy Mexican option!
If you don’t like to use taco seasoning from the supermarket, its extremely easy to replicate the flavours yourself if you have more time using paprika, cumin and chilli powder!
A plant based and healthy alternative to your standard bolognese.
Let me start by saying, I know what you’re thinking 🤔
‘That looks awfully a lot like meat…’ and you’d be right, it does! BUT it is 100% made from plants! 🌱
I would recommend this dish to any transitioning vegans who are missing some of their old staple dishes, but wanna go for the more clean and healthy-eating route.
After having the most incredible raw bolognese at Sister of Soul in St Kilda I was desperate to try and recreate their recipe, because honestly it is just so so good!!! 😍
So I did what I always do and grabbed a bunch of herbs and spices and set out to make my own raw bolognese!
I have to tell you, I was pleasantly surprised. I really had no faith in myself that I could create a raw dish… and for it to actually taste so good!
Not exactly sure if adding dried herbs constitutes a ‘raw’ dish… but we’ll allow it this once! 🙈
What I did find with this recipe is that once I had left the leftovers in the fridge over night, the next day the flavours were more intense and it was somehow even more tasty! I just removed some of the excess moisture (see photos below)
This is a RAW dish, it is meant to be served cold!
You will need to soak a cup of walnuts over night so don’t get ahead of yourself, slow and steady wins the race.
I served mine on a bed of zucchini noodles (standard) and added some extra fresh basil and semi dried tomatoes, because I’m slightly obsessed at the moment. I’ve been buying the Coles brand ones which are marinated in basil oil and I use it to cook my tofu scramble for my breakfast, as it adds amazing flavour!
Enough chit chat, here is my recipe for my raw walnut and mushroom bolognese! ✨
100g of Semi dried tomatoes (the ones in oil)
300g of Mushrooms
1 cup of Walnuts soaked over night
1 bunch of fresh Basil
3 tbs of Tamari (4 if you want it more intense)
1/2 tsp of Apple Cider Vinegar
1/2 tsp of minced Garlic
2 tsp of dried Oregano
1 tsp of dried Basil
1 tsp of black Pepper ground
1 tsp of Himalayan pink Salt (or more lets be honest, I love salt)
Day before * – Place the walnuts in a container and cover with plenty of water. Place in the fridge over night to soak.
Day of * – Place the semi dried tomatoes in a food processor with the garlic and 1/2 the bunch of basil. Pulse a few times to crush the tomatoes. Scrape the sides with a spatula repeatedly. Drain and rinse the walnuts. Then place the walnuts, mushrooms, dry herbs and wet ingredients in the processor too. Pulse a few more times carefully, as to not make the walnuts and mushrooms too fine, continuing to scrape the sides.
Don’t worry if everything isn’t stirred in yet. When you’re happy with the consistency remove from processor base and hand stir everything together. It should go a light brown to pink colour.
Hand chop up some extra basil and toss through the mix. Add salt and pepper and stir.
Leave to sit and marinate.
Use this time to spiralize some zucchinis (courgettes) and prepare your toppings. Think about what type of things you would like to have with your old standard bolognese!
I topped mine with some nutritional yeast flakes, extra basil and some pine nuts, but some macadamia feta would have been amazing too!
Place a generous serve on top of your zoodles and decorate with any toppings of your choosing!
Serves 3 – 4 depending on serving sizes, if you’re a guts like me this will serve you 3
And there you have it, guilt free, dairy free, gluten free, raw, plant based bolognese! 💫
A belly warming curry filled with plant based goodness.
This curry leaves one of those satisfying warm feelings in your stomach 💕
This recipe can take a few hours to execute so I normally just make it on my day off or on a rainy afternoon!
I like my curry HOT, so you should probably adjust it to your liking unless you like it spicy too 😆
There is a fair bit to get through so let’s break it down into bits.
1 Brown onion
3 medium Garlic cloves minced, and divided into two lots
2 inches of Ginger minced and dived into two lots
1 Cinnamon stick broken in half
1 tsp Turmeric powder
2 tbs Curry powder
1 cup Water
1 can unsweetened Coconut milk
3 sprigs of Curry leaves, 1 for curry, one for finishing, one for garnish
1 tbs Coconut oil
2 tsp black Mustard Seeds
1 green hot Chili sliced in half
Sauté the onion, half the garlic, half the ginger, cloves and cinnamon, curry leaves, and chili in a pan until soft. Add the turmeric and the curry powder and cook for 1 minute. Add the water, and half the coconut milk (add vegetables if desired, I did spinach and did cauliflower once before). Cook for 20 (or more) minutes on low heat then add rest of coconut milk.
Take curry off the heat. In a separate fry pan sauté the rest of the ginger, garlic, mustard seeds and more Chilli (if needed) for 5 minutes.Stir through the curry and salt to taste.
Leave the curry off the heat until everything else is cooked to deepen flavours and then reheat. Take out inedible spices + leaves of course!
Blitz the whole cauliflower. I like mine chunky, so I used my hand blender from Kmart. Place in a fry pan with coconut oil and cook for a few minutes until soft. Add desiccated coconut to finish, add salt to taste.
BEETROOT SIDE SALAD-
Finely grate 2 whole beetroots, 3 carrots. Finely chop coriander and spinach, add 1 can organic lentils and mix through. Salt and pepper!
Cut 1/4 pumpkin into 6 wedges. Rub with coconut oil both sides, sprinkle with salt and then drizzle with honey or rice malt syrup. Cook at 180 for 45 mins or til soft.
I like to use coconut yogurt to bring the heat down. Then sprinkle with Pomegranate seeds.
Heat raw cashews in a pan to lightly toast them. Sprinkle on top.
Flash fry rest of curry leaves until crispy. They should crunch in your mouth! Sprinkle on top.
And there you have it! It is quite spicy so another 1/2 can of coconut milk might be desired but that’s why I serve it with the fresh beetroot salad 😄
Because who doesn’t love salted caramel? Its basically dessert for breakfast!
This recipe is by far one of my favourite recipes I have in my little noggen. It is another one that I religiously ate for breakfast day after day!✨
It is packed with protein and healthy fats to help keep you fuller for longer. The dates enhance the caramel flavour and the pink salt really makes it! 🍌
Salted Caramel Protein Smoothie
1/2 a ripe frozen Banana
1 cup of Almond milk unsweetened
1 heaped tbs of Vanilla plant protein
3 or 4 pitted Dates
2 tsp of Chia seeds
1 tsp of Maca powder
1/2 tsp of raw Cacao
1 heaped tbs of natural Peanut Butter
Decent crack of Himalayan pink salt
Handful of ice
This is my famous and all time favourite tofu scramble recipe! I love love love this recipe and honestly there was a good few months there where I would have this every single day and I never got sick of it!
If you are new to a plant based lifestyle and are familiar with original scrambled eggs, then this is a good substitute to make your transition a little easier. The black pepper and dijon mustard are key ingredients here!
I normally prepare the bowl of scramble mix first and then I begin chopping my vegetables and preparing the rest of the meal, as to marinate the tofu.
STEPH’S TOFU SCRAMBLE
What you will need:
A bowl, chopping board, fry pan and measuring utensils.
115g of firm organic tofu, crumbled with your fingers 1 tsp of curry powder 1 tsp of garlic minced 1 tsp of djion mustard 1 tsp of turmeric powder 1 tbsp water 1 tsp coconut Oil dash of unsweetened almond milk Himalayan pink salt fair amount of black pepper optional sprinkle of nutritional yeast
Assorted vegetables of your choice
Crumble the Tofu into small pieces with your fingers into a small bowl.
Next add in the mustard, turmeric, garlic, curry powder and almond milk and stir well.
Add a good crack of black pepper and pink salt to taste.
Heat the coconut oil in a pan on medium heat. Add in the vegetables and sauté until cooked (I use mushrooms, sundried tomatoes, spinach, kale and red onion).
Once the veggies are cooked add in the tofu scramble mix.
Turn the heat down and gently mix the scramble in, until everything is coated well.
Pesto, pesto, pesto! So good you’ll want to put it on everything!
This is one of my go to weekly recipes! I use this pesto on zucchini noodles, or mini mushroom pizzas or just as a dip!
All you’re going to need is a food processor to mix all of the ingredients together. This is super easy so anyone can make it!!
Cheezy Plant Based Pesto
What you’ll need:
Food processor, spatula, measuring utensils.
1 bunch of fresh basil washed 2 cups of baby spinach 1/3 cup of pine nuts 1/3 cup of raw cashews 1/2 a lemon juiced 1/2 cup of nutritional yeast (savoury yeast flakes) 1 tsp Himalayan pink salt 1 tsp black pepper 3-5 tbs of olive oil
Add all ingredients to the food processor and mix until all combined and smooth.
Use a spatula every few seconds to wipe the edges down so that it all mixes evenly.
This pesto tastes even better the next day, so grab yourself an old jar and store this in the fridge for up to 1 week!