nutrition coach – Page 2

One Bowl Nutty Banana Breakfast Bars

Published on July 6, 2017July 5, 2017 by soreiyaLeave a comment

I have a love/hate relationship with breakfast. When I was younger it was the meal that I most frequently skipped, but I got older I began to learn the importance of having a good breakfast. Having said that, there are still days that I don’t quite practice what I preach and fail to properly nourish myself for the day ahead. I alway regret it when this happens, so I decided that I needed a recipe that was simple to make, doesn’t require a ton of complicated ingredients and tastes great. These breakfast bars have become the perfect solution to my breakfast problem.

Filled with many of my favourite breakfast ingredients including crunchy almond butter, nuts and oats, these breakfast bars are a great and satiating snack regardless of the time of day. High in protein and low in sugar, they have become my most recent breakfast obsession. On the days when I am not rushing out the door, I like to enjoy these bars with fresh berries and some extra nut butter. They are also great topped with yogurt and fresh fruit.

It is super easy to make substitutions to tailor these bars to your own personal taste, so consider the directions below loose guidelines to making simple breakfast bars that work for you. Substitute your favourite nut (or a combination of nuts) instead of the almonds and cashews that I used in the recipe below. If you don’t have chocolate chunks on hand substitute them for raisins.

Ingredients:

1 medium banana, ripened

1 1/2 cups oats

1 egg

1/3 cup crunchy almond butter

1/2 cup organic chocolate chunks

1/2 cup chopped almonds

1/2 cup chopped cashews

1 tbsp + 1 tsp maple syrup (you can substitute raw honey if you prefer)

1 tbsp coconut oil

pinch of cinnamon

Directions:

Preheat oven to 350F

Line an 8 inch square baking pan with parchment paper

In a large bowl mash the peeled banana (try to get it as smooth as possible)

Stir in the almond butter, coconut oil, maple syrup and egg – combine until all of the ingredients are well incorporated

Add the oats and mix well

Add the baking soda, baking powder and cinnamon

Fold in the nuts and the chocolate chunks

Pour the mixture into the baking pan, smoothing the mixture into an even layer

Bake for 15 – 18 minutes or until golden brown around the edges

Allow to completely cool before cutting into squares

Enjoy!

You can store the squares in an air tight container for up to a week either at room temperature or in the fridge.

I hope that you have a wonderful day! ❤️XXS

Spicy Turmeric Zoodles

Published on June 15, 2017June 15, 2017 by soreiya7 Comments

I may be studying nutrition but there are moments that I really struggle with eating healthy. There are days when I am running on very little sleep and feeling a little stressed out, and I find myself craving a huge bowl of pasta or a cupcake (or three). The last thing that I want to eat is an apple, a salad or a green smoothie. There are times when I indulge my cravings as I firmly believe that life is about balance, but there are many times when I resist or find an alternative solution. Today’s recipe was a happy and spontaneous dish that I created one day when I was particularly hangry (not in the best of moods due to overwhelming hunger and exhaustion). I was craving an indulgent bowl of pasta but I was determined to resist. With a few veggies left in my fridge I decided to put my little spiralizer to good use and created a simple and delicious dish that delivered some guilt free satisfaction.

For those of you that are not familiar with the term zoodles, it is zucchini in the shape of a noodle. Small handheld spiralizers like the one that I have are inexpensive and very easy to use. You can also just use a peeler to cut thick ribbons of zucchini. Zoodles are my favourite of all of the veggie “noodle” variations. The texture and taste is most similar (in my opinion) to a regular noodle, so when I eat them I don’t feel deprived or that I am missing out.

This dish uses two of my favourite vegetables – zucchini and asparagus. I find both vegetables very easy to work with and they don’t require much prep or cook time which makes them perfect when you are short on time. If you are not completely sold on zoodles, you can substitute any noodles that you prefer or mix the zoodles with a regular pasta to create a more hearty dish (just be sure to save a bit of the pasta water to add to to the pan when you putting this dish together). To achieve the rich buttery taste that I was after, I decided to use a combination of olive oil and ghee. When used in moderation, both are healthy fats that will help your body to absorb fat soluble vitamins from the vegetables, as well as give the dish an indulgent taste minus the guilt. Serrano peppers up the heat factor of the zoodles (omit if you are not a fan of spicy food) and turmeric adds beautiful colour and increases the health benefits for this simple and delicious dish. Pair this dish with a simple poached egg, a piece of wild salmon or toss with some shredded chicken breast for a delicious, healthy and well balanced meal.

Spicy Turmeric Zoodles

Ingredients:

1 medium sized zucchini spiralized

1/2 a bunch of asparagus (aprox 6 stalks) chopped

1.5 tsp of high quality olive oil

1.5 tsp of ghee

1 serrano pepper (finely chopped)

1 clove of garlic (minced)

1/4 tsp of turmeric powder

Lemon

black pepper

salt to taste

Directions:

In a medium sized frying pan melt the olive oil and ghee over medium heat

Add the garlic and serrano pepper to the olive oil and ghee combination and gently fry for 1 minute

Add the turmeric and a pinch of black pepper to the mixture and stir to ensure that the ingredients are well combined

Add the asparagus and toss to coat in the oil, cook for 1 – 2 minutes

Add the zoodles and stir to ensure that the zoodles are well coated. Cook to your desired consistency, I like my mine with a slight bite so 2.5 mins is generally sufficient. Please note that the longer you cook the zoodles, the more water the zucchini will release. Season with salt and pepper and squeeze some fresh lemon juice onto the veggies.

Plate and top with your desired protein

Enjoy!

I hope that you have a beautiful day! ❤️XXS

My Top 4 Beauty Foods For Spring

Published on May 4, 2017May 3, 2017 by soreiyaLeave a comment

Hi Everyone!

Now that the warmer weather has slowly but finally arrived it is time to step up your beauty routine. So as you reacquaint yourself with your razor and erase any residual signs of winter paleness, you may also want to consider adding in a few beauty boosters into your diet to help you glow all season long. My favourite dietary beauty boosters for spring are:

Blueberries

Blueberries are one of my favourite fruits of all time. These gorgeous little berries are a fantastic source of antioxidants, that fight free radicals and help to maintain youthful skin. Rich in vitamin C, blueberries also help to boost the collagen in the skin which is great for keeping your skin looking taut and smooth. Blueberries are also a good source of fibre which helps to keep your digestive system healthy. Remember: a healthy digestive system is integral to getting and maintaining healthy glowing skin.

Asparagus

Asparagus is one of the easiest vegetables to cook making them a breeze to add to many dishes. Filled with antioxidants, vitamins and minerals such as selenium, silica, zinc and iron this delicious vegetable helps to keep your skin clear and your hair and nails strong. Asparagus is also a great natural diuretic which is helpful in removing toxins from the body along with supporting any weight loss goals.

Eggs

Eggs are a nutritional powerhouse. Many people only eat egg whites to achieve their weight loss goals but you should be eating the entire egg. The yolks are packed with important vitamins (such as vitamins A and D) which helps to keep the skin clear and youthful while the egg whites work to brighten and repair the skin. Buy organic or free range in order to get more beneficial Omega 3 fatty acids in your diet. Eggs are a complete protein and are a good source of selenium, B vitamins and vitamin D.

Coriander

I know that coriander (aka cilantro) is a polarizing herb – either you love it or you hate it. For those that enjoy coriander here are a few more reasons to add it into your diet: they are rich in antioxidants which helps to destroy any free radicals in the body. It helps to fight signs of aging and brightens the skin. Coriander is helpful in preventing spikes in blood sugar which is a potential skin ager. It also supports detoxification in the liver which further supports skin health.

What are your favourite beauty boosters for spring? Let me know in the comments section below!

I hope that you have a beautiful day! ❤️XXS

Hot Chia Oats

Published on March 16, 2017March 16, 2017 by soreiyaLeave a comment

I often motivate myself to get out of bed in the mornings with plans about what I am going to eat for breakfast. While I don’t often have a lot of time in the AM, I have developed an arsenal of quick breakfast recipes that are quick, delicious and easy.

Oatmeal has been one of my favourite breakfast foods for a number of years. It is delicious, healthy and filling – a total winner in my book. Recently though I decided to up my oatmeal game. Combined with one of my favourite superfoods chia seeds, lightly sweetened with some raw honey and topped with fruit (blueberries are my favourite) and a drizzle of almond butter, it may be super simple but hot chia oats is my new breakfast obsession.

You can make this recipe two ways – you can combine the ingredients in a jar or bowl the night before and store it in the refrigerator as a ready to eat cold breakfast the next morning, but my favourite way is to make it hot. There is something comforting and nourishing about a hot breakfast (especially oatmeal) in the morning and this hot chia oats dish tastes indulgent but is filled with nourishing and nutritious ingredients. Love! Love! Love!

Hot Chia Oats (serves 1)

1/4 cup of oats

1 – 1 1/2 tablespoons of chia seeds

1/2 cup of unsweetened almond milk (or whichever type of milk you prefer)

1 teaspoon of raw honey or maple syrup (you can adjust the sweetness to your own taste)

pinch of cinnamon

Directions

Combine everything but the honey in a small pot over medium heat, stirring occasionally

Once the chia oat mixture starts to boil, remove from heat and stir in the raw honey (if using maple syrup, you can add it in while the oatmeal is still on the heat)

Top with fruit and your favourite nut butter

Enjoy!!!!!

I hope that you have a beautiful day! XXS

4 Reasons Why Chia Seeds Should Be A Staple In Your Diet

Published on March 14, 2017March 13, 2017 by soreiyaLeave a comment

Hi Everyone!

There are a handful of foods and spices that I consider staples in my diet. They support my health and nutritional goals and keep me looking and feeling great. One food that I have loved from the first time that I tried it was chia seeds. These little tiny seeds deliver many health and beauty benefits, so I am often surprised how few people actually eat them on a regular basis.

Native to Mexico, chia seeds was commonly eaten by the Aztecs and the Mayans to help support them through long journeys and during battles. This tiny little seed is a food powerhouse that provides many vitamins and minerals along with energy, which is much needed to power through long and challenging days. Here are my top four favourite reasons why you should regularly include chia seeds in your diet:

It’s no secret that I love foods that help me to look good and chia seeds is one of my beautifying favourites. Chia seeds are incredibly high in antioxidants which helps to repair free radical damage from the inside out along with helping to prevent premature aging of the skin.
Bowel movements are not the pleasant topics to discuss but let’s face it – it is important and completely necessary to good health. Chia seeds are high in dietary fibre (2 tbsp = 11g of fibre), which helps to promote regularity and a healthy stool.
Chia seeds help to support dietary and weight loss goals as they are filling without a lot of calories. This will keep you from overindulging later on and avoid any post binge guilt that you may feel.
Chia seeds are a good source of Omega-3 which helps to tame any inflammation that you may have in your body. The western diet is filled with many pro-inflammatory so any food that can help to combat this is something that you want to include in your diet.

Please note that chia seeds should not be consumed dry as it can be hazardous and potentially cause choking. When mixed with a liquid it expands and becomes a gel similar to tapioca. It makes a great binder as a replacement for eggs in baking and it is a wonderful addition to smoothies. For a refreshing energy boost I like to stir a tablespoon of chia seeds into a glass of coconut water and drink it (once the seeds have gelled).

What is your favourite way to include chia seeds in your diet?

I hope that you have a fabulous day! XXS