Happy Monday! I get a lot of questions about what I usually like to meal prep or my go to meals on those busy days.
Usually I just stick with salads when it comes to meal prepping. I chop up the veggies I want and then add in a source of protein, fat, carbs (if I use a protein source with no carbs like chicken):
✅Protein- corn and beans, quinoa, or chicken breast
✅Fat: avocado, walnuts, tahini or olive oil
✅ Carbs: grains (rice, bulgur, quinoa, etc), beans
Other stuff: lemon, seasonings, apple cider vinegar
Lately, I’ve been doing corn-bean salads since I don’t have to cook anything and it’s so quick. I also meal prep a salad for the next 2-3! This salad is an example of what I usually meal prepare (in fact, I’m having this for lunch today and tomorrow 👌🏼) days and pair it with a snack (fruit or veggies). All of this really just takes me 15 minutes 👌🏼
✖️Black Beans (canned; rinsed and drained)
✖️1 carrot (grated)
✖️1 tbs apple cider vinegar
✖️2 tsp olive oil
✖️1 tsp oregano
✖️1/2 tsp paprika
✖️1/4 tsp Himalayan salt (optional)
1. Prepare your veggies and dressing
2. Combine and mix until well combined
11833316 hours ago
Dumplings with a sweet & sour cabbage-mushroom filling and chili broth on top 😍🌱
For the sweet & sour dumpling filling:⠀
Heat 2 tbsp canola oil in a pot over low-medium heat, added 1 small onion (chopped), 3 cloves of garlic (minced), a ca. 2 cm long piece of ginger (minced), 1/2 small cabbage head (finely chopped) and let everything cook for about 3-4 minutes before adding 200g chopped mushromms.⠀
Then, let everything cook for another minute and added 1 tsp salt, 1 1/2 tbsp. flour, 1 tbsp dark soy sauce, 1 tbsp apple cider vinegar and 2 tbsp brown sugar.⠀
Stir everything together and after ca. 5 minutes the filling was read.⠀
This recipe makes enough filling for ca. 26 dumplings.⠀
For the chili broth that goes on top of the steamed dumplings mix together 100ml vegetable broth, 1 tbsp canola oil and 1 tsp chili flakes. Enjoy!
INTRODUCING MINT AND PISTACHIO PESTO🤩 Easily the best pesto I’ve ever had! So fresh and flavorful and super easy to make!
I served it with brown rice pasta and fresh cherry tomatoes on top, but feel free to replace it with a bean based pasta or add some crunchy chickpeas on top to make it higher in protein✌️
Recipe is inspired by the pesto recipe I found in new edition of @forksoverknives magazine! You can find my version with some changes below👇 Happy new week everyone❤️
1/4 cup pistachios
1/2 cup mint
1 cup arugula (or basil)
1 cloves of garlic
2 tbsp nutritional yeast
1/2 medium avocado
8-10 tbsp water
2 tbsp lemon juice
*Blend in a small food processor or blender
28159716 hours ago
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RAW COOKIE DOUGH 🍪 ~ Gluten free
~ Dairy free
~ Lactose free
~ Soya free
~ Refined sugar free ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
See earlier post for recipe! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Spend 1 day discovering #karijininationalpark and it's amazing gorges. Though this time of the year is not the best to get to swim a lot, it is good to explore deeper the area (as it's not submerge with water)
It's stunning whether you're down in the gorge or up at the lookout.
It shows up again how nature is a fantastic creator. 🏞
It also made me wonder about desertification.🏜
When I think this high gorges were once a seafloor it's striking. This gorges may have been created from a natural process but today "deserts are expanding - Every year they grow by an area around the size of #Ireland. But it’s not a natural process; it’s manmade. As well as climate change, people are really to blame for the expanding desert. Overgrazing, increasing agriculture, deforestation and a growing use of water are eroding the land. ." Let's be aware and mindful about the world around us. Small changes can make a big difference!
Here a few tips:
• Buy local and in season • Favor a plant-based diet (as land used for meat consumption is not at all optimal compared to permaculture)
• Reuse reduce recycle • bla bla bla
But MOST IMPORTANT educate yourself so you can be aware of how you are impacting and make decision what you want to do!
🇬🇧 Good morning! Spring is almost here but I was feeling like a breakfast that reminds me of autumn, so I made a millet and pumpkin porridge.
🔸1 cup cooked millet
🔸1/2 cup pumpkin purée
🔸60 mL plant milk (I used rice milk because that's what I had opened in the fridge)
🔸1 tsp cinnamon
Blend it all together, then transfer to a pot and cook until bubbles appear or serve cold. I served mine with peanuts, white berries, sesame seeds and coconut chips.
🇵🇹 Bom dia! A primavera está quase a chegar mas apeteceu-me um pequeno almoço outonal.
Creme de millet e abóbora:
🔸1 cup millet cozido
🔸1/2 cup puré de abóbora
🔸60 mL bebida vegegal (usei bebida de arroz porque era a que tinha aberta no frigorífico)
🔸1 cc canela
Triturar tudo, transferir para uma panela e cozinhar em lume médio baixo até formar bolhinhas, ou servir frio. Servi com amendoins, Amoras brancas, sementes de sésamo e lascas de côco.
714 minutes ago
I’ve been on a #plantbaseddiet since November. The body of evidence, as a doctor, me for, was too big to ignore.
I found it really easy- tasty food, filling, exciting to cook new things and my body and mind feel awesome so it’s been win-win so far.
I have a family too. My husband is probably 80% plant based at the moment and happy with the changes he has made.
Now let’s talk about the kids🙈
They actually already ate a lot of fruit and veg but weren’t so good with beans and legumes. And they love chicken and bolognese.
So we’re taking it easy. I’m using #drgregers principle of crowding out the food we want to reduce with the #fruitandveg that they love. .
And EDUCATING them. Above all, explaining it to them and making it fun for them🥰
Any tips from other #plantbasedfamilies let me know in the comments below!
🌿🍋 Have you guys tried my Lemon & Parsley Tahini Dressing yet? 🍋🌿
It transforms a salad or bowl of veggies whilst adding healthy fats, vitamin C and plant based protein 👌🏼
Lemon & Parsley Tahini Dressing:
2 x Tbsp Light Tahini
2 x Tbsp Water
1 x Tbsp Olive Oil
1/2 Tbsp Tamari (or soya sauce)
1 x Tsp Maple Syrup
2 x Tbsp Finely Chopped Fresh Parsley
Juice of half large lemon 🍋
Mix all ingredients together, adding more water if the dressing is too thick. Season with black pepper and chilli flakes if desired ☺️
I would love to know what you think to this dressing if you make it 🍋🌿
Hello!Here are my packed sweet potatoes that you can have for dinner today, what are they packed with? They are full of nutrients : protein, unsaturated fat, vitamins A,K, folic acid, potassium, iron, selenium and antioxidants! Yes, all that!
✅After piercing 2 sweet potatoes with a fork, bake them for 45 minutes.
✅Cut the sweet totatoes in half.
✅Mash them with a fork then drizzle with 1 tsp of olive oil.
✅Add 1 cup of previously boiled spinach.
✅Add 2 tbsp of low fat yogurt .
✅Add pine nuts them sprinkle some pomegranate seeds.
Have a nice evening and let me know when you try them😍
مرحبا! وهيدي وصفة البطاطا الحلوة يلي فيكن تحضروا للعشا. هني غنيين بكتير من العناصر الغذائية: البروتين،الدهون المفيدة، الفيتامينات أ، ك، حامض الفوليك، البوتاسيوم، الحديد، السيلينيوم و مضادات الأكسدة!
✅خبزوا ٢ بطاطا حلوة لمدة ٤٥ دقيقة بالفرن من بعد وخزا بالشوكة.
✅قصوا البطاطا بالنص.
✅معسوا البطاطا بالشوكة و زيدوا ملقعة زغيرة من زيت الزيتون.
✅ضيفوا كوب من السبانخ .
✅ضيفوا ملقعتين كبار من اللبن القليل الدسم.
✅رشوا فوق البطاطا ملقعة زغيرة من الصنوبر و حبوب الرمان.
خبروني بس تجربوا خالوصفة و بتمنى تمضوا ليلة حلوة.
Dragon Fruit or Pitaya, a sexy yet confused-looking fruit. Tastes like pear, looks like kiwifruit, but this fruit is as tropical as it gets! 🍐🥝👉🏽🍉. It is ⬇️⬇️.
✅ Low in calories.
✅ Packed with vitamins and minerals.
✅ Offers more magnesium than most fruits, with 18% of RDI in just 1 cup.
✅ Rich in antioxidant polyphenols, carotenoids, and betacyanins.
✅ Contains a substantial amount of dietary fibre, 7g per serve.
✅ Contains prebiotics, potentially improving the balance of good gut bacteria.
✅ It is one of the few fresh fruits that contain iron, and combined with vitamin C, its absorption is improved.
Summer feeling in a bowl - who’s with me? 🌴🌞 Wenn die Sonne endlich nach Deutschland kommt und man vom warmen Porridge zu Joghurt mit Früchten wechselt! Missed it 🌿
✧ Pflanzlicher Kokosjoghurt mit Schoko-Crunch und Blaubeeren, Weintrauben, Ananas & Kiwi ⤵
✧〰 Infos über die Ernährungsberatung ⇢ holisticglowing.com
#glowinyourfullpotential#holisticglowing#holisticglowingmovement Werbung/Advertisement [in eigener Sache & Markierung]
PB Toast with Banana, Strawberry & Kiwi 🍌
Do you know those days when it's freezing outside? Well my city was visited by one of those days and sadly it's a school day, can't stay warm in bed 😭
Torrada de Manteiga de Amendoim com Banana, Morango & Kiwi 🍌
Sabem aqueles dias em que está demasido frio, lá fora? O Porto foi visitado por um desses dias e, infelizmente, não é dia de ficar na cama quentinha 😭
Happy #TeaTuesday - Every Tuesday I share the one and only tea that I love & drink the “Iaso Tea”
This tea is a behind of 9 Herbs & can be drank hot or cold. Here 9 Herbs including one of their
major benefits are. *Note – this is only benefit from a herb, which means this tea has at least 90 various benefits.
1.Myrrh - internally and externally to fight fungal
2.Ginger - Improves Brain Function
3.Papaya - Lowers Blood Sugar Levels
4.Holy Thistle - Liver (Organ) Detoxification
5.Chamomile - Improves Digestion
6.Malva Leaves - Strengthen the immune system
7.Marsh Mallow -Repairs the (belly) Gut Lining
8.Blessed Thistle - Liver Protection
9.Persimmon Leaves - Improve Vision
Those are just a few of the benefits of this tea, each plant has at least 9 more ways to impact the overall health of the body.
To learn more about the tea, and see some testimonials from customers
Click Link In Bio then go to A Powerful Tea With 9 Herbs or Free Samples
13132 minutes ago
(Please excuse my face lol I’ve just woke up lol) buuuut CANDY KITTENS! I got sent a parcel of 5 different flavours and they’re all amazing! And vegan and gluten free, so go get em tiger! @candykittens . Sooooo I’ve been struggling, A LOT. I had a massive flashback last night and ended up in arm holds and being really disorientated. I took oral PRN which in turn calmed me right down, down enough to comply with half of my night time fortisip! I’m planning on today being better, I’m speaking to the dietician so hopefully we’ll get some clarity. Love you all 🥰🥰
Yesterday I found the long awaited news that I will be spending my first dietitian placement; A PLACEMENT at Stockport NHS Foundation Trust in Manchester. 🏥 (If you've been to the hospital I'd love to hear about it! And anywhere I should visit in Manchester whilst I'm there?) .
Despite this not being my first preference (tactically for the next 2 placements), I am thrilled to know where I will be relocating to in MAY this year, and really can't wait for the new experience. .
Being a Dietitian has been my dream job for the longest time, but I've only ever been a patient in a hospital as work experience was so difficult to get, so I really do hope I enjoy it! 👩⚕️🏥🚑
PROTEIN BROWNIES 💥 It’s fair to say I eat too many brownies and too much cake. With plans afoot for a summer holiday in France, hopefully requiring fewer layers than our Welsh camping trips, I need to start reining myself in. No one needs to taste test an entire tray to decide if they’re good, or eat half a cake to assess the texture...🤣. These protein brownies are irresistible AND virtuous however. Yes, they still have calories, but they’re made using less sugar (and it’s unrefined coconut sugar), they’re gluten-free, vegan, and packed with protein (pea, cranberry and rice), chia and flax seeds. And let’s not forget the banana chips on top. #firstname.lastname@example.org
16135 minutes ago
World pulse day may have passed but we think everyday is a good day to celebrate pulses! Here are some reasons why we should all be enjoying pulses more often 🙌
Food for the future. Pulses are good for you and good for the planet ✅
Lupins are an incredible source of nutrition plus they have great benefits for sustainable agriculture. Grown by our farmers in Western Australia for their nitrogen fixing properties and loved by our customers for their highly nutritious, versatile and delicious qualities! 👌💙
Cauliflower fried Rice (fried using a little water in place of oil) ) I made a creamy curry sauce to accompany this and it went down so well I had seconds! 😋 This dish is full of healing goodness (no oil, no egg, dairy, no meat and no grains) and a variety of nutrients to support the body and assist with healthy thyroid function. Its literally guilt free!
1 Cauliflower head
1 inch grated ginger
2tbl coconut aminos
2 tsp sesame oil
3 garlic cloves crushed
1 quarter of whole red cabbage
1/2 Zucchini sliced
7/10 Green beans sliced
2 tbl sesame seeds
3 baby capsicum
1/2 - 1 cup of mushrooms
1 tsp Dried Corinader
1 sml tin of coconut milk
2tsp Garam Masala
2 tsp curry powder
1 tsp cumin
1 tsp paprika
A handful of cashews
1 tbl almond flakes
Saute the onions in a pan with a tablespoon of water until soft. Add the garlic and mushrooms and cook for a few more minutes. Add more water if needed then add the cauliflower and the rest of the ingredients cook for 10/15 mins. Top with fresh coriander.
In a saucepan pour in the coconut milk, herbs and spices and stir until hot but not boiling. Adjust herbs/spices to your taste adding more if needed. Once allowed to cool a little pour into blender with the cashews and almonds until a smooth runny texture has been reached. Pour over the cauliflower rice and mix! 😋
Oranges are great in so many ways. They are great for the eyes, heart, liver, kidneys, skin, hair, immune system, lymphatic system, bones, blood, muscles. ... But also the zesty smell of oranges has been proven to reduce anxiety.
Oranges are perfect for many sports at half time or long distance running/cycling events!
They are packed with calcium too!
Love your body.
Stay juicy. X