Tips to Live From the Inside Out
Spend some time reflecting and observing how YOU really work. (discover how life really works too!)
Why is My Weight Loss Stalling? Your Reboot Guide
Your weight was coming down steadily when suddenly you stalled or plateaued.
What the heck is going on?
Warm Pumpkin Salad
Don’t let the cooler weather stop you from enjoying salads- add leftover meat and heat at work for a satisfying lunch.
Thai Chicken Soup
You can’t beat a hot bowl of soup to comfort you on a cold winter’s day- make a big pot on the weekend and freeze into portions for nourishing work lunches.
Creamy Chicken, Bacon and Lentil Soup
Heat a drizzle of oil in a large pot on medium to high heat. Add the bacon and cook for about 2 minutes.
Reduce the heat to medium and add the onion, carrots, celery and leek. Stir, cover and cook for 4–5 minutes, stirring occasionally until the vegetables are just tender.
What Are You Really Buying? Food Label Guide
Choosing healthy packaged food can be difficult especially with all the marketing slogans and health claims. As a general rule, it’s best to look at the nutrition information panel on the side or back of a product to determine if the food you’re purchasing really is as healthy as the marketing claims make it out to be.
5 Steps to Beat Temptation
Learning to resist temptation, especially when socialising, is actually a process of intention.
What is important to you? What do you want to achieve? What might get in the way of your intentions and goals?
Nic’s Lamb and Beetroot Salad with Tzatziki and Crushed Pistachios is the perfect summer recipe. Simple to make, bariatric friendly and will ensure your taste buds are humming :)
One of our newer recipes from retreat, and proving to be one of our favourites…protein based chicken casserole that tastes like pizza :) Don’t let the term ‘casserole’ put you off! It’s yummy.
Are you looking for a colourful, fresh summer salad with a bit of a Mediterranean influence? Try some juicy, grilled chicken drizzled with a tangy lemon garlic dressing over a fresh Greek salad . It’s healthy, filling and oh so tasty.
Do you get half way through Winter, and want to head into some more salad based meals but still need something warm? Then this is for you.
The Perfect Comfort Food…Can Be Made In Advance, Covered And Left In Fridge. Uncover And Cook When Required.
We know many of you don’t think you like Brussels sprouts…but have you had them like this? Go on…try them, you’ll thank us later :)
We have taken one of the original Shepherd’s Pie recipes from Create, Savour, Enjoy (our first cookbook) and added some curry ingredients to spice it up a bit for Winter.
Preheat oven to 2oo•c. Line an oven tray with baking paper. Toss kumara with a good drizzle of olive oil on prepared tray, season with salt and pepper, and roast for about 30 minutes or until golden and tender.
In a bowl, mix honey, gochujang, soy sauce, sesame oil, ginger, and garlic. Marinate chicken thighs in mix for 2-24 hours in the refrigerator. Note: If you don’t have time to marinate the chicken, just pour over chicken after you add to the baking dish.
Fry onion, garlic and chicken pieces in a frying pan with olive oil. Add rest of ingredients to pan, simmer for 15 minutes.
Heat oil in a medium saucepan on medium heat. Add chopped onion and garlic and cook for 2 minutes. Add mince and cook until the mince is brown, stirring all the time.
Pre-heat oven to 180 degrees Celsius
Slice peppers in half length ways and remove seeds and membrane. Place in a baking dish
This flavourful soup is vegan, and the lentils provide a good amount of protein. The protein content can be boosted by adding savoury protein powder as well!
Preheat oven to 180 degrees. In a small bowl, make ricotta mixture: Stir together ricotta, Parmesan and eggs and season with salt and pepper.
This roasted turmeric cauliflower is a quick and easy nutritious side for vegetarians and carnivores alike. It's also a great substitute for carbohydrates and goes well with any main protein. Enjoy :)
Do you love tacos, but want to keep them carb-free? These are the prettiest, easiest low-carb tacos you'll ever taste :)
Rub lemon/lime juice around glass and dip into cinnamon mixed with stevia (optional). Add diet ginger ale, cranberry juice and lemon to glass filled with ice
Do you ever crave garlic bread, but know it's not an ideal choice after weight loss surgery. Well here is a super low-carb and healthy alternative. A guilt free and totally delicious savoury bread.
Moving into the summer and festive season it’s great to have some delicious canapé recipes up your sleeve. This option is tasty, high in protein, and avoids the traditional high carbohydrate options.
Preheat oven to 180 degrees C
Beat 2 eggs in medium size mixing bowl and mix flour, parmesan, paprika, garlic powder, salt and pepper in a second bowl
A fun twist on a Mexican favourite! Zucchini hollowed out and stuffed with shredded chicken, enchilada sauce, cheese and spring onions.This idea is the perfect way to use up leftover chicken, plus it’s perfect for low-carb and gluten-free diets – and yellow squash would also work well.
Cut cauliflower into florets. Process cauliflower florets in a food processor until the texture resembles rice. Alternatively, you can grate the cauliflower.
Chia seeds expand when soaked which makes for a great pudding-like texture with the added bonus of protein and other beneficial nutrients. Chia pots (or pudding) have become a popular breakfast treat- add your favourite protein, yoghurt, fruit- they're easy to make just how you like them!
This salad is so fresh and vibrant and it has quickly become one of our favourites. Packed full of Thai flavours, this is a real summer BBQ winner.
"I make one of these most weeks. The meat can be used in so many other meals and it is juicy and tender. It is very important that you buy a piece of pork shoulder with the bone in else, well I won’t be responsible." -Tara Sutherland, Nourish & Nurture
The first ingredient in this delicious sauce is bacon, and that should tell you everything you need to know. Serve it warm over barbequed meat like chicken or with pulled pork. It is also a little decadent over cheesy eggs.
Ever get invited to a get-together and need a quick easy starter? These are bariatric-friendly, simple to prepare, and look adorable. No wonder we want to make them :)