Tag Archives: healthy

Blueberry Muffins with Pecan Crumble Topping

23 Feb

grain free blueberry muffins with pecan crumble topping

I’m a firm believer that life should be delicious.  And with summer here it certainly is!  Colourful fruits and crisp fresh vegetables abound just waiting to adorn our plates.  One of my summertime favourites is berries, especially fresh blueberries; but I don’t discriminate. If I can get my hands on strawberries or raspberries at a reasonable price I put them in pretty much everything! I know the season won’t last for long so I make the most of them while I can.

Which brings me to this recipe…

Blueberries are the hero of this wholesome snack, which also includes the protein power of almond meal.  Topping the batter off with cinnamon scented pecans adds a great crunch to a treat that does not disappoint.  Even better still is knowing that these little beauties are also good for you! They are gluten, grain and dairy free and are suitable for those following a low FODMAP diet.

So get your baking pans out a whip up a batch for easy breakfasts on the run or a yummy snack.

Blueberry Muffins with Pecan Crumble

muffin 1

Ingredients 

Blueberry Muffins

  • 1½ cups blanched almond meal
  • 1 tsp cinnamon, ground
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp sea salt
  • 1 cup cooked sweet potato
  • ⅓ – ½ cup maple syrup (depends how sweet you like your treats)
  • ¼ cup silken tofu (substitute mashed avocado for soy-free)
  • 1 tbsp almond butter
  • 1 tsp pure vanilla extract
  • 2 egg yolks
  • 4 egg whites
  • 1 cup fresh or frozen blueberries
  • Muffin liners

Pecan Crumble topping

  • ¼ cup pecans chopped
  • 1 tbsp brown sugar
  • ¼ tsp ground cinnamon (add more if you like)
  • 2 tsp coconut oil or butter

Instructions:

  1. Preheat oven to 175°C (350°F).
  2. Prepare crumble topping: Place  ingredients in a small bowl. Use your fingers to rub the coconut oil or butter in with the other ingredients until well combined. Set aside.
  3. Prepare muffins: Combine almond meal, cinnamon, baking powder, baking soda and salt in a medium bowl and set aside.
  4. In a food processor, combine sweet potato, maple syrup, tofu, almond butter, vanilla and egg yolks. Purée until combined and smooth.
  5. Gradually mix wet ingredients into dry ingredients, until just combined; do not over-mix.
  6. In a separate dry bowl, whisk egg whites until stiff peaks form. Then, using a rubber spatula, gently fold egg whites into batter.  Add blueberries and stir to combine
  7. Prepare muffin tin with liners.  Divide batter evenly between 12 muffin liners.
  8. Distribute crumble topping evenly among muffins and lightly press into batter.
  9. Bake in preheated oven for approximately 20 – 25 minutes.
  10. Cool completely before serving
  11. Leftovers may be kept refrigerated in a resealable container for up to 2 days or frozen for up to 2 months.

For a printable version click here: Blueberry Muffins with Pecan Crumble

If you make these, send me a pic and let me know your thoughts!

-Sarah xox

What is your favourite summer fruit or vegetable?

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Video

Are you a human being or a human doing?

20 Jan

just-be

I have a confession to make: I like being busy.  Like busy busy.

I came to this realisation over the holidays when I ran out of things to busy my life with.  The house was clean, I’d been to the gym, and friends were away.  It was just me, myself and I.  I had no flipping idea of how to just ‘be’ because I really just ‘do’ too much.

The concept of just sitting down and doing nothing felt obscure to me. As much as I wanted to chill out I couldn’t.  Finally faced with a day of peace and quiet, I found my head filled with thoughts.

If only there were an off switch!

Slightly frustrated I decided that maybe a more active approach to relaxation was in order. Sounds like an oxymoron right? Anywho, I decided to try something I used to do during times of stress which I find quite useful: one minute meditation.  It’s as simple as closing your eyes and focusing on your breathing.  If thoughts appear, just let them float by like clouds passing in the sky and then return your awareness to your breath.

I enjoy listening to this piano music as I breathe, but do what works best for you

I find this one minute is enough to transition me into a calm headspace so I can just ‘be’.

What relaxation techniques do you find useful?

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Motivational Monday: Greatness

13 Aug

Happy Monday!!! How was your weekend?  I wanted to start off this week by talking about greatness.  Over the past few weeks we have seen some of the most talented athletes perform some amazing feats.  From death defying dives off a 10 metre platform to the grace and beauty of gymnastics, and the hardcore endurance of the marathon runners.  One thing all these participants have in common is greatness.

But they didn’t get to this point overnight.  It takes years of hard work, and dedication to make it to the top!  And along the way there are many triumphs and tribulations.  If there is one common theme among the athletes I’ve heard from it’s this: each one had a less than ideal lead up to the game, yet there determination and self belief never wavered.  It was mind over matter.

But greatness isn’t reserved for a select few.  There is greatness in each of us.  It is just a matter of finding out your strengths and working towards a goal.

No dream or aspiration is too large to obtain if you are willing to work hard to achieve it.  Just like the humble lump of coal can become a dazzling diamond, you too have the potential to be something great!

Here’s to a week full of greatness.

-Sarah xo

If you could compete in any Olympic sport, what would it be?
We are all great! Tell me one thing that’s great about you?

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Exercise: do what you love

9 Aug

I’m going to make a bold statement here: I hate running.

Nothing about pounding the pavement or tearing up the treadmill really appeals to me.  The only running mileage I clock up is the brief spurts of jogging I do when feeling particularly energetic on my walks. But then my lungs start burning, my face turns an interesting shade of red, and I return to the glory of my walk.

I am a walker. Not a runner.

And I’m perfectly ok with that.

However, just because I don’t run doesn’t mean I’m not fit.  Fitness is a very individual thing, and we all have our strengths and weaknesses.  You may be born to run, while some may be better at lifting heavy things, and others masters of mobility and flexibility.  The important thing when it comes to exercise is to just do something.

The options are endless when it comes to fitness and there truly is something for everyone.  So if you aren’t into running or going to the gym why not consider these options:

  • Sign up for a dance class
  • Play group sport such as basketball, soccer or football
  • Join a walking or hiking group
  • Get gardening! If you don’t have a green space of your own, volunteer at a community garden
  • For the more adventuresome folk, why not try rock climbing?
  • Make a splash: swimming and water sports are great in summer
  • Cycle to work or school and consider joining a local club to meet like minded folk
  • Try Crossfit if your after a short intense workout which is sure to get you fit
  • Setup some at home options: fitness dvds, exercise bands, and dumbells are all great options.
  • Head to the local park and let your body be your gym! Try one of these equipment free workouts.

Get your rear into gear with this lower body workout (click image for link)

If you choose an activity you love, you are much more likely to stick with it.  Movement really does matter for our health and wellbeing: it prevents disease, keeps our hearts healthy, and is excellent stress relief!  So if you don’t love what you are doing, try something new!  Fitness is meant to be challenging, but fun too.

I personally enjoy circuit style strength training which keeps my heart rate high and strengthens my muscles.  I do it because I enjoy it.

For me running sucks.  But it may totally be your thing, which is great! I’ve heard the post sweat mood boost is amazing.

But I’ve got my own way of experiencing ‘runner’s high’…

It includes sitting on the couch, with a bar of dark chocolate, watching the men’s olympic sprinting…

Now that’s an endorphin kick I really enjoy :)

-Sarah xo

Running: love it or hate it?
What new sport or exercise have you been wanting to try recently?

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Mind over matter

4 Aug

Your mind can be your greatest ally or your worst enemy at times, especially when it comes to health, wellbeing, and even sports performance.

The London 2012 Olympics sees some of the world’s greatest athletes falter under extreme pressure, or an underdog exceed everyone’s expectations.  All the competitors have proven their ability to make it to the top, however, athletic talent is only one factor to the equation.  Being in tip top physical shape is essential, but the power of a performance is also determined by the mind.

Strong mind, strong body

Sports psychologists help athletes deal with the incredible pressure using various relaxation techniques, positive psychology, and one of the most important: visualisation. The power of visualisation and mental training is tied to one important physiological fact: the mind knows no difference between an actual and an imagined activity.  “From the brain’s point of view, when you create an image of an act, that fires off the same neurons in the brain as physically performing the act,” says Victorian Institute of Sport sport psychologist Paulette Mifsud.

“The signal strength, if you like, is greater when you actually perform the act – when you actually lift your leg as opposed to thinking about lifting it – but the neural pathways are the same. And so visualisation strengthens that neural network so it’s more accessible, and becomes the pathway your brain follows naturally.” (Quote taken from ‘All Psyched Up’ by Amanda Hooton, Sydney Morning Herald 2012)

But this technique is not just for the elite.  Visualisation, relaxation, and positive psychology can improve all areas of your life!  Here are a few simple ways they can help:

1.  Heal with hypnotherapy

This alternative therapy is becoming increasingly popular to treat a variety of issues including overcoming addiction, pain management, and even treating irritable bowel syndrome.  However, the exact mechanism of how hypnotherapy works is still under question.  One suggestion is that hypnosis decreases activity in the part of the brain associated with daydreaming, and lets the mind become more open or ‘susceptible’ to suggestions (Source).

To read more articles on self-healing click on the image above.

Putting theories aside though, the benefits of hypnotherapy are becoming more recognized by the scientific community, and particularly for the treatment of irritable bowel syndrome.  I can personally say that I’ve tried it and noticed a marked improvement in my symptoms.  The process includes deep relaxation and training your brain to imagine your gut working synchronously and harmoniously.  It is also important to repeat these visualisations often, so they become the new ‘normal’.

Hypnotherapy can help a variety of ailments, and has few drawbacks compared to say drug treatments, making it an ideal choice to consider to improve your health.

2.  Think yourself stronger

As stated above, muscle strength is not solely determined by the size of your biceps.  Sure size does factor into the equation, but it is your ability to use those fibres which ultimately determines your strength.  So how can you improve your neural network and get fitter faster?

The easiest way is to ‘put your mind into the muscle’.  When working a muscle, such as your biceps, visualise and feel those muscles contracting as you progress through the movement.  The benefits of this technique include greater activation of the muscle, as well as more focused training because you are more ‘present’ in the activity.  Try it today and you’ll be reaping the rewards in no time!

3. Reduce stress and balance your body’s hormones

Stress is literally a killer.  Even though we’ve caged all the predators, our primal ‘fight or flight’ response remains unchanged.  When we detect a threat, our body sends out hormones that stimulate an increase in heart rate and breathing, among other things.  The problem is that these days we’re no longer fighting off lions and tigers, but mortgages, final exams, and the rising cost of living.  And so the stress becomes chronic and can lead to high blood pressure, heart disease, obesity, and even a decreased immune system.

This interesting documentary looks into the chronic effects of stress on the body. Click the image to watch online.

So how’s a modern day gal or guy to cope?  Learn to relax by controlling your breathing.  Simply close your eyes, inhale for a count of 5, hold for 2, then exhale for a count of 5. Repeat this several times and you will find yourself becoming more centred and calm.

It is quite satisfying to know that your brain can better your health, and I hope you find my techniques and suggestions useful.  Why not try one today?  You are only one thought away from being better, faster, and stronger!

-Sarah xo

Do you use any visualisation of relaxation techniques?
How do you cope with stress?

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Motivational Monday: Green up your life

23 Jul

The other week I went to a wonderful presentation hosted by Green Villages (City of Sydney) on ways to green up your life, and in particular your home.  The panel of experts did a great job imparting their knowledge onto us eager green virgins.  By the end of the night I left with a wealth of information about sustainable living, and also how to become more involved with green projects in the community.  Today I wanted to share a few of the things I learned at the seminar, as well as some advice of my own (including recipes).

Here are my top three tips for living a cleaner, greener, and healthier life:

1.  Embrace second hand

I’m so surprised at the quality items that people often throw away.  In Australia, we have ‘hard waste’ days where you can dispose of unwanted items such as furniture or appliances, so keep an eye out for items that you are interested in (we managed to get a perfectly good flat screen tv once!).  Sometimes all they need is a bit of love to bring them back to life.

Another option is to check out thrift stores, garage sales, or auctions in your area.  You can find awesome vintage clothes, home appliances, or funky dish ware to cook up a storm. A few handy sites are:

2. Be a homemade hero

Store bought items are convenient, but come at a cost in terms of price and packaging.  I’ve personally made the switch from boxed chicken stock and almond milk to a homemade variety.  It may take a little longer to make, but the taste is far superior and I’m also saving lots of money!  Here are the recipes I use:

Homemade Almond Milk

(Low-FODMAP, gluten free, dairy free)

Makes about 2.5 cups

Ingredients:

  • 1/2 cup raw almonds
  • Filtered water for soaking
  • 3 cups filtered water for blending
  • Optional add ins: pinch of sea salt, stevia, or natural vanilla
  • Tools: Blender or food processor; nut milk bag, clean stocking, or fine cheesecloth for straining.

Method:

  1. Place the almonds in a bowl and cover liberally with filtered water. Refrigerate almonds overnight or for at least 8 hours.
  2. Drain almonds and discard soaking water.
  3. Place almonds in blender with 3 cups of filtered water, and any optional add ins.
  4. Blend on high for 2 – 3 mins.
  5. Strain milk through a nut milk bag or clean stocking into a clean jug.  Squeeze the almond pulp to remove as much milk as possible.
  6. Store milk in the refrigerator and use within 4 – 5 days.  This silky smooth milk is beautiful on its own, but you can also use it in smoothies, oatmeal, tea, coffee, or to make ice cream!
  7. Almond pulp will keep refrigerated for up to 3 days.  You can use the almond pulp in a variety of ways. Gina from Choosing Raw offers a few good ideas here: 3 creative uses for Almond Pulp.

Simple blueberry almond smoothie: 1 cup almond milk, 1/2 cup blueberries, 1 tsp natural vanilla extract, sweetener to taste (optional)

Healthy Homemade Chicken Stock

(Low- FODMAP, gluten free, dairy free)

Ingredients:

  • 1.6 kg free range or organic chicken
  • Filtered water
  • 2 large carrots, roughly chopped
  • 2 large stalks celery (including leafy parts), roughly chopped
  • 1 bunch spring onions (green part only) OR 1 bunch chives, roughly chopped
  • 2 bay leaves
  • 1 tsp dried thyme
  • 1 tsp mixed italian herbs
  • 6 – 10 peppercorns
  • Sea salt, to taste

Method:

  1. Remove chicken from packaging and gently rinse. Place in a large heavy bottom pan.
  2. Add vegetables and spices.
  3. Add enough filtered water to just cover the chicken and vegetables.
  4. Cover with lid and place over medium flame.
  5. When stock reaches a boil, turn flame down and gently simmer for 45 mins.
  6. After 45 mins, turn off heat and let stock cool.
  7. Remove chicken when cool enough to handle.  Carve chicken into pieces and enjoy beautifully poached chicken throughout the week. You can use it in sandwiches, salads, or even stir-fries.
  8. Strain stock through a fine sieve into a large bowl. Discard or compost vegetables.  Place stock in the fridge overnight.
  9. In the morning, skim off any fat that has formed at the top of your stock.  Use stock as desired, or divide mixture into 500ml portions and store in the freezer for future use.

Low FODMAP chicken noodle soup: Add chopped veggies, shredded poached chicken, and gluten free noodles to simmering stock. Cook until vegetables are tender and noodles are soft. Garnish with coriander and serve!

The best part about making things at home is knowing exactly what ingredients go in.  No added nasties, which makes for very happy tummies!

3. Support your local community

There are a number of ways you can support sustainability within your community, and meet great people at the same time. Consider joining a local community garden, which you through your local council or websites such as The Australian City Farms & Community Gardens Network.  This is the perfect way to increase your knowledge of food and agriculture, especially if you’re more of a black thumb than a green thumb like me (it’s sad…all the herbs I’ve bought have died).

You can also be green with your dollar by buying at local farmers markets, or joining a food co-op.  Locally grown produce is less taxing on our planet as the food travels a shorter distance to the market or shop.  It is also important to be aware of what produce is in season.  A good guide is to look at the price per kilo.  Fruits and vegetables that are in season are usually cheaper and higher in nutrients than those out of season, which may have to be imported from overseas.

Also take your own reusable shopping bags, and reuse plastic vegetable bags instead of taking new ones each time. Although these suggestions seem simple, they add up in the long run to reduce your footprint on the planet.  Remember small changes equal big results. 

Here are some useful sites to get you started:

If you live in Australia:

  • You can search Market Fresh to find out what’s in season, as well as what isn’t!
  • Buy the Seasons app for your smarty pants phone. It has loads of information about what’s in season, the length of the growing season, and what’s available year round.
  • Search for a Food Co-op near you
  • If you live in Sydney, head to Alfalfa house and raid the bulk bins (BYO containers)
  • If you want to go out for a bite to eat, then try these sustainable restaurants: Dank St Depot in Waterloo or Billy Kwong in Surry Hills (a personal favourite of mine!)

If you live in the US:

  • then head to Eat Local, where you can find produce in season and farmers markets near your area.
  • Buy the Seasons app for your smarty pants phone. It has loads of information about what’s in season, the length of the growing season, and what’s available year round.
  • Search the Food Co-op Directory to find one near you.
  • Buy reusable lunch boxes, shopping bags, or water bottles online at reuseit.com
  • Search the American Community Garden Association for a garden near you, or check out some of their useful resources.

I hope you find the links useful and take some action, great or small, to make your life just a little greener! Have a great monday and a fabulous week.

-Sarah xo

What is your best tip for living a greener life?
What do you make at home that saves you money at the store?

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One step forward, two steps back

21 Jul

Sometimes despite our best intentions, we falter.  It starts with a small slip, something insignificant.  A ‘one off’ which really isn’t that big of a deal.  But then suddenly time ticks over and the trip ups start to accumulate.  And then suddenly you find yourself sliding down the mountain you fought so hard to climb up.

This is exactly what happened to me during the latter part of my semester this year.  The stress of studying, assessments, and exam preparation saw my weight take a landslide.  But no one really seemed to notice, so I just carried on as normal, telling myself that I would deal with it when exams were over and I had a break.

To be honest, I don’t weigh myself often at all, maybe once or twice a month.  I really don’t care to know that number.  I just try to tune in with how I’m feeling, how my clothes fit, and my energy levels as a guide.  By the end of the semester I felt lethargic, and weary, so I suspected my weight had taken a bit of a dip.  But I wasn’t prepared for the number that stared back at me when I hopped on the scale.

This is why I hate the scales. Seeing that number made me feel like a failure.  I felt so ashamed.  How could I be back here once again??? And so the negative thinking started…

I knew I needed to get back on track, but I just couldn’t find the energy to do so.  I slipped into what I call ‘autopilot’.  The solution was simple, but I just couldn’t seem to do it!

I didn’t dare talk about it either; instead I just blamed myself.

I think part of the problem with mental illness, whether it be depression, anxiety, mood disorders, obsessive compulsive behaviour, or an eating disorder, is the stigma attached to it.  Many of the sufferers feel like they can’t talk about what’s really affecting them because their friends, family, and society may not understand.  A lot of people just assume that those suffering choose to be a particular way, and that they should just snap out of it.  If only it were that simple.

So I’m breaking the mould and telling you that it’s ok to talk about it.  It doesn’t make you any less of a person.

Everybody has their demons.

I’m facing mine, and hope this encourages you to face yours too (whatever it might be).  I asked for help from my doctor, I talked to my friends, and I told my family exactly what I needed to get back on track.  Support is imperative.  Those who truly love you will be there for you!

The other important thing is to have a positive outlook.  Maintain optimism in the face of adversity.  Your mindset is the most powerful tool you have.

The thought manifests as the word;

The word manifests as the deed;

The deed develops into habit;

And habit hardens into character;

So watch the thought and its ways with care,

And let it spring from love

Born out of concern for all beings…

As the shadow follows the body,

As we think, so we become.

-Buddha, Dhammapada

Indian philosopher & religious leader (563 BC – 483 BC)

I’m writing this piece honestly, but I’m not searching for sympathy.  In fact the exact opposite! I know I’m strong enough to get through this, but others may be struggling and are too scared to pipe up.  So this is for them.  To say it’s ok to ask for help if you falter.  Break the stigma, hold your head high, and march towards success.

If I can do it, you can too.

If you or anyone you know is suffering from an eating disorder or other mental illness, please consider getting help from a professional.  Search for specialty services in your area, or talk to your doctor about treatment options.  

How do you stay positive in life?
Let’s share some inspirational quotes!

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Monday’s Moves

17 Jul

Hey there everyone! Just wanted to wish you all a happy monday. Did you have a good weekend?

I know we usually start the week with a dose of motivation, but I thought I would mix things up a little.  I feel like I haven’t shared many workout ideas lately, even though I love working out! So today it’s all training talk.

Since finishing the LiveFit program a few months ago, I’ve taken a more relaxed approach to my gym sessions.  I still lift weights, but am enjoying a wider variety of activities such as going for walks, taking classes, and practicing Pilates.  Pilates in particular is one of my favourite ways to workout.  It is great for core strength as well as stress relief; a saving grace during hectic times in our lives!

I could go on and on about my love affair with Pilates! But I’ll spare you that rant and just share my top 3 moves instead.

The roll up

This exercise works the entire abdominal region so kicks butt over the standard crunch in my books

For a description of how to do the roll up click here.

The Hundred

One of my favourites! Get your heart pumping and abs burning

For a description of the hundred exercise click here (scroll half way down the page)

The Teaser

This exercise is no joke…it really targets the abs, and requires good posture.

This picture shows the full version of teaser, but there are many modifications to suit all fitness levels. Click here to read the descriptions.

If you haven’t tried out Pilates I urge you to give it a try.  It will challenge your body, your mind, as well as sculpt some amazing abs.  While we’re on the topic of abs, I’ll also mention Angela’s July No-Crunch Core Challenge. This lady puts together some amazing workouts that are super effective and leave you feeling energized (and more than a tad sore at times too!).  During the month of July there will be 4 different workouts to try on her Fit Bit Friday, so head on over and check them out.

Here’s to an awesome week ahead!

-Sarah xo

What’s you favourite abs exercise?
Pilates, yoga, or both…what’s your favourite?

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Protein pancakes two ways: sweet or savoury

12 Jul

Hey guys,

How’s your week going? So I just got back from a lovely trip visiting my friends. It was so much fun seeing them again! But time flew by and before I knew it I had to board the plane and jet-set back home.

Usually when I’m away I try and keep up with posting and reading blogs, but this trip I barely opened my computer.  It was nice having a bit of a break from technology and just enjoying my time with friends.  I think it’s really important to just be where you are.  What I mean is that when you are with friend, relative, or your significant other, truly be there with them.  Don’t think about work, or tomorrow’s outing, or what’s on TV later.  Instead be present with that person, listen closely, and the moments you are spending together. It really makes life much more enjoyable!

Being on holiday also meant long leisurely breakfasts.  Like so many of you, I really really enjoy breakfast! So much so, that I often have it for dinner sometimes too.  I’ve recently been experimenting with my paleo protein pancake recipe, and have come up with two new mouth watering recipes that I’m sharing with you today.

Pumpkin Protein Pancakes

(Paleo, Gluten free, Dairy free, Grain free, Low-FODMAP)

Ingredients:

  • 1/3 cup cooked mashed pumpkin
  • 1 tbsp (20 grams) raw mixed nuts (almonds, walnuts & cashews), ground into flour
  • 1 scoop Sunwarrior vanilla protein powder (equivalent to 17g protein)
  • 1 tsp ground flaxseed
  • 1 whole egg + 2 egg whites
  • 1 tbsp unsweetened almond or coconut milk
  • 1/8 tsp baking powder
  • 1/4 tsp cinnamon or pumpkin pie spice
  • Dash of sea salt
  • Stevia or other sweetener, to taste (optional)
  • Coconut oil or organic butter
  • Mixed berry syrup: 1/2 cup frozen mixed berries microwaved for 2 – 3 mins
Method
  1. Combine all ingredients, except coconut oil in a blender.  Process until smooth.
  2. Place a non-stick skillet over medium heat and grease with coconut oil.
  3. Make several pancakes by pour 1/4 cup of batter into different sections of the pan. Cook until bubbles form on top, then carefully flip and cook for a further 2-3 mins.
  4. Transfer to a plate and cover with lid to keep warm
  5. Repeat with remaining batter.
  6. Serve pancakes with warm berry syrup.
Nutrition per serve (using 20g raw almonds, not including toppings): Calories: 325, Total fat: 16.8g, Total carbs: 15.5g, Fibre: 6.6g, Sugars: 3.5g, Protein: 35.8g
I’ve made these a few times and have had fun trying different toppings.  My favourite so far is blueberry syrup, cashew cream, and a drizzle of maple syrup.  These pancakes really satisfy on those mornings when I crave something slightly sweet, but also power me through until lunch from a hearty hit of protein.  And on the mornings I crave something savoury, I make these instead…

Savoury Sweet Potato Pancakes & Fried Egg

(Paleo, Gluten free, Dairy free, Grain free, Low-FODMAP)

Ingredients:
  • 1/2 medium zucchini, grated
  • 1/4 cup cooked mashed sweet potato (about 1 small potato)
  • 1 whole egg + 1 egg white
  • 1/2 tsp dried chives
  • Salt and pepper, to taste
  • Olive oil cooking spray
  • 1 whole egg, for frying

Method:

  1. Combine grated zucchini, sweet potato, whole egg, egg white, chives, salt and pepper in a small measuring jug. Whisk with a fork to combine.
  2. Place a non-stick skillet over medium heat and grease with olive oil spray.
  3. Make several pancakes by pour 1/4 cup of batter into different sections of the pan. Cook until edges are set, then carefully flip and cook for a further 1 – 2 mins.
  4. Transfer to a plate and cover with lid to keep warm.
  5. Repeat with remaining batter.
  6. To make fried egg: lightly grease pan again with cooking oil.  Carefully crack egg into a small ramekin.  When pan is hot, carefully pour egg into the pan.  Cook for several minutes, until the egg white becomes set, but yolk is still soft.
  7. Top pancakes with fried egg and serve.
Nutrition per serve: Calories: 220, Total fat: 10.1g, Total carbs: 14.8g, Fibre: 2.8g, Sugars: 6.1g, Protein: 18g

 

I absolutely adore these pancakes! The trick is to break the soft yolk and let it drizzle over the pancakes.  It really is the ultimate savoury syrup!  I love starting my day with protein and healthy fats as I find it keeps my blood sugar stable throughout the day.

Here’s to starting your day the right way

-Sarah xo

Do you prefer sweet or savoury breakfasts?
Any current food obsessions you would like to share (link welcome!)?

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More than the sum of my parts

16 Jun

“If you constantly live in a state of ‘if only…then’, you completely miss out on the joy of just being.”

Yesterday I stumbled across this quote and it really got me thinking about my past.  I used to be a very ‘grass is greener on the other side’ kind of gal. Never satisfied with where I was.  Always looking to improve myself in some capacity, believing I should be more independent, have a better job, or be fitter than a fiddle.  And while I couldn’t change some of my circumstances, there was one thing I could control: the way I looked.

If only I had straight hair…

If only I had a toned tummy…

If only

If only

If only

I was young, naive and insecure.  I truly believed that looking a certain way equated to happiness, and success.  I mean that is what the media wants us to believe right?!?! Otherwise there would be no need for make-up, or gym memberships, or the newest diet to get your bikini bod in no time.  Physical perfection becomes synonymous with happiness.  And we buy into it.

For me it meant wearing the right clothes, exercising like a fiend, and making sure my hair was just so.  From the outside it appeared that I had it going on, but on the inside I was far from happy.  I distinctly remember looking in the mirror one day and realising something that made me truly sad:  I defined myself by my looks, my physical fitness, and my diet.  But I didn’t know who I was anymore!  I think if my friends were to describe me back then it would probably be something along the lines of ‘Oh that’s Sarah, she works out a lot and eats boring food’.  After realising this I took a long hard look at the way I wanted my life to be and decided to make a change because

I am more than the sum of my parts.

I am smart, and caring, and loving.  I’d even like to think I’m funny at times too.  And surely that must count for something!  My pursuit of perfection had turned from healthy to obsession.  Untangling myself is taking time.  Letting go of bad habits and replacing them with more helpful ones won’t happen overnight.  But I am being patient, and it is paying off.

Today I am right where I need to be.  I do things for the right reasons.  I exercise to enjoy the feel good endorphins, I eat to enjoy different tastes and nourish my body, and I dress according to my personal style and flair.  But more importantly I smile!  Because I am more than the sum of my physical parts.  As I release myself from these internal struggles I start to see the world and life more clearly.  I believe we are all a ‘work in progress’, and life will continue to throw challenges our way.  However, I encourage you to embrace the struggles, as they are not a sign of weakness, but merely a way to test our will and prove our strength.

Being honest about where you are in life takes courage.  I am far from what I once was, but not yet what I am going to be.  And so I leave you with this quote to ponder…

Remember it’s never too late to change the road you’re on.

-Sarah xo

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