Eat Clean – Libby Wescombe Recipe

DELICIOUS ZUCCHINI AND CARROT FRITTERS

This is a healthy, gluten free, vegetarian and vegan friendly recipe for zucchini and carrot fritters. I have included both the normal method and my thermomix cooking method for those who have a thermomix as it’s really easy to do it in there as well.

These fritters are amazing served with poached eggs and siracha sauce/fresh lime squeezed over the top, and they go with any other chicken or meat dish really. So versatile and healthy. They are great for meal prepping ahead of time as well.

NORMAL METHOD:

*Serves 4

Ingredients:

2 Zucchinis, grated

2 Carrots, grated

1 clove garlic

4 stalks shallots, finely chopped

1 cup almond flour

2 eggs

1 teaspoon cumin

1 teaspoon paprika

Salt and fresh ground black pepper to taste ½ fresh lime Fresh coriander Sriracha sauce

 

Instructions:

Place grated zucchini in a cheese cloth or muslin cloth and squeeze dry. You want to try to get all the liquid out. You can save this healthy liquid for green smoothies/juices.

Once squeezed place back in bowl and add carrot, beaten eggs, shallots, almond flour, cumin, paprika, salt and freshly ground black pepper and mix well.

Heat 1 tablespoon of olive oil over medium heat, add 1/4 cup of the mixture and fry until golden brown each side, which will take about 3 minutes per side. Repeat until mixture is all used up.

To serve, squeeze some lime over the top, drizzle some Sriracha sauce over & garnish with coriander.

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THEMOMIX METHOD:

*Serves 4

Ingredients:

2 Zucchinis

2 Carrots

1 clove garlic

4 stalks shallots

1 cup blanced almond (or sub with almond flour if you have)

2 eggs

1 teaspoon cumin

1 teaspoon paprika

Salt and fresh ground black pepper to taste ½ fresh lime Fresh coriander Sriracha sauce

 

Instructions:

Place almonds in the TM bowl and grind for 10 seconds, speed 9. Place into a bowl. Add garlic, carrot and shallots and chop speed 6, 4 seconds and place into the bowl with the almond meal.

Add zucchini into TM bowl and chop speed 5, 3 seconds.  Place zucchini in a muslin cloth and squeeze out as much of the juice as you can. You can save this healthy juice for green smoothies.

Place everything back in the TM bowl (except the lime, siracha sauce and fresh coriander) with eggs, salt and pepper and mix for 20 seconds on speed 3.

Heat 1 tablespoon of coconut oil over medium heat, add 1/4 cup of the mixture and fry until golden brown each side, which will take about 3 minutes per side. Repeat until mixture is all used up.

To serve, squeeze some lime over the top, drizzle some Sriracha sauce over & garnish with coriander.

 

Nutritional info (per serving)

Calories 80.8

Carbs: 4g

Protein 6 g

Fat: 4.5g

 

Eating Plan Update

I had every intention of blogging weekly my journey with my eating plan, sometimes being a mum of 3, running a business, training CrossFit and running a house I do not keep on top of everything.  I guess this is one of those times.  School holidays especially tip me over, as I try to balance enjoying having my kids home and my normal responsibilities.

So school is back, I am trying to catch up with getting my newsletter out (which is a week late) … and finally a blog about what is happening – I can hardly believe it’s the 5th week … seems to have gone fast.

The first week on the program was new and exciting, and I got into it with gusto … what I have learnt is that the more organised I am, the better the eating goes.  The plan Libby made for me is based on macros and I’ll be honest, I don’t understand how all that works, which is why following the plan is even easier – as I don’t have to worry about that part of it.

I have noticed quite a difference in my energy, and my performance with training.  I have had a few times of hunger – mainly at night. I guess I usually don’t allow myself to be hungry.  I found it quite easy to stay on track, until this week.  The weekend before last we had functions on every night, so I fell off the wagon – I got back on track this week, although … I am not sure if its hormones at play, or just having a hiccup in the program that has thrown me off. I have stuck to the program this week, it has been more challenging –  I have found my motivation to be testing me.  I guess we have to stay realistic that it will not always be easy …

here are the comparisons from day 1 until this morning – which will be 6 weeks  (still find it confronting posting these) hair out are the photos taken today, hair up are day 1

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6weeks2

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I have just competed at Allstars this past weekend (I actually started writing this post last week and didn’t get it finished) so I will need to sit and plan the week out and get organised as I couldn’t on the weekend.

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remember to grab some wrist inspo here, like Robyn … a great way to keep goals on track.  Find out more here

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Time to get on with this Monday … so much to do this week.  Eldest daughter turns 18, so its going to be a busy week.  Hope your Oct is off to a good start …. and have an awesome Monday. xxx

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Libby Wescombe’s Raw Protein Choc Bars

As I have shared, I am doing an eating plan with the lovely Libby Wescombe.  She has kindly shared her Raw Protein Choc Bars so you can all give them a try too.  I am learning alot about food following this plan.  Mainly serving sizes and the difference in choices I make.raw

This is a sweet treat.  It is a treat though, so you have to be aware of the serving sizes.

Raw Protein Chocolate Bars

  • 2/3 cup almond meal
  • 2/3 cup finely desiccated coconut
  • 2/3 cup dates chopped finely
  • 2 scoops natural chocolate flavour protein powder
  • 2 Tablespoons cacao
  • 1/4 cup coconut oil (melted)
  • 1/4 cup almond milk

Process dates in food processor (or finely chop) Combine the almond meal, coconut, dates, cocao and protien powder in a medium bowl and mix together.  Add coconut oil and almond milk and mix until well combined.  Pat down firmly into baking tray and refrigerate for a couple of hours or until slice is firm.  Cut into pieces – Makes 14

Macro breakdown:

Protein 6g, Carbs 9g, Fat 8g

If you want to find out more about Libby’s Eatercise program I am following, find out more here

follow my journey on snapchat // fitandstyle

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8 week meal plan with Libby Wescombe

Happy Monday in blogland.

I am excited to start my 8 week eating plan with the fabulous Libby Wescombe today.  I have followed Libby for some time, she is a great crossfitter, and sets a great example to other women.  I follow her on snapchat, and often see her doing her meal preps …  I’ve decided to get on board and give it a crack for 8 weeks.

Everyone has different goals, mine is more energy and build muscle.  I got my youngest to take my before photos this morning (i could have done my hair at least) It is quite confronting having photos taken and then posting them for everyone to see … but I am interested to see the difference after this time.

before

even after only the first few meals, I see how important it is to actually measure our food.  I fall into the category and having something to eat and maybe putting my hand back in for another handful, or another cookie … when you actually stick to a program that is set, it is alot easier to be more conscious about the portions.

I am snapchatting my journey every day, so follow along if you are on snap chat … it might help others get motivated to give it a go too.  You can find Libby here   libby

I’ll be honest, I’m hoping my abs decide to show themselves … Libby is my ab motivation :-)

I started the day with a new recipe from Libby I had not tried before – Quinoa and Berries … off to a good start.

quinoaberry

The DO IT – dont quit bracelet is going to be my companion through this journey, as i know how important it is going to be to stay on task.

dontquit

find out more about this one here 

 

Monday Motivation – Paleo Muesli Bar Recipe

WOW …

I know why I don’t go out very often now.  We celebrated a friend’s birthday on Saturday night – was such fun, but my goodness …. recovering isn’t so good.  I guess that is why you are supposed to party hard when you are younger …

So, even though its been a slow start to the day (cause my eyes don’t want to open) its back on track this week.  I did do some meal prep yesterday and prepared lunches for a few days, so I have a healthy start.  I will also make another batch of my Paleo Muesli Bars today … they are my favourite snack right now along with the Blender Banana Bread (which I keep in the freezer and take out as needed)

Give these a try, you can add whatever you like to make them yum.  I use Quinoa flakes instead of rolled oats as oats do not work well for my digestion.  Swap it out if you prefer oats.

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Paleo Muesli Bars

  • 1 cup Quinoa Flakes
  • 1 cup coconut
  • 1/2  cup of sunflower seeds
  • 1/2 cup pepitas
  • goji berries or cranberries or apricots (chopped) approx 1/2 cup
  • seasame seeds
  • sometimes I add LSA or Macca powder
  • 1/2 cup coconut oil melted
  • 1/2 cup rice malt syrup
  • 1-2 teaspoons vanilla extract

Pre-heat oven to 180 degrees C.  Line a tin with baking paper.

mix dry ingredients together.  Add wet ingredients and mix well.  Depending on how many extra things you add, you may have to add more wet ingredients …. once it is combined it should stick together nicely … if it is too dry it will not stick together

push into tin, flatten out (i use a palet knife) bake for 20-25 mins or until brown.musleibar2

Slice while warm, store in airtight container.

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Fitness Friday – Gratitude for Winter

I’m a summer girl.  I love summer – the heat, sun, beach … all the stuff that goes with summer.  So when winter rolls around I have to make sure I am ready to get through it.  Not that our winters are even that bad – that is why I live here in sunny Queensland because our whether is beautiful.  It can still effect my motivation to eat well and train.  I am a firm believer about gratitude – and being mindful of what good things are happening.  So here is a little “Gratitude for Winter”

  • Can wear different workout gearmotivated
  • Not so hot, don’t sweat so much
  • can eat comfort food (mindfully though)
  • slowcooker saves the day – love the slow cookerpp4
  • can run at any time of the day (summer here is too hot to run mid-day)
  • exercising keeps you warm throughout the day or at night (once you have your workout done, your body heats up and keeps you warm)
  • nice sleeping weather
  • because I’m a super busy, active person the winter months naturally make me want to slow down and relax
  • winter pjs
  • soup
  • different veges and fruit in season to use
  • hot breakfasts

so this is the start … add your own to the list.

Obviously the benefits to training and eating well through winter is it is much easier to have a routine you stick to no matter what the whether is doing.  Then your health stays on track and you feel great all year round.

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If you need a little extra motivation to stay on track this winter – or you have a goal you are working for then a Fitness Jewellery or Accessory piece might help you stay on track.  Get 10% off your first order – check out some inspo here   STAY

 

Fitness Friday – Food Preparation

How often do you hear that it is not so much about the exercise more about the food.  They say it is 80% about the kitchen, which leaves 20% to exercise.http://When I was younger I used to go for a run so I could eat what I wanted.  To a point I could, however … it doesn’t really work that way.  It is a false sense of security.  Thinking, you have exercised for the day therefore you can have that piece of cake …  is not sustainable.   The reason is that as we get older, we need to eat less and the quality and quantity of what we eat becomes more and more important.

I know personally that the food I consume translates to my energy levels also.  If I eat crap, then I will feel crap.  So if I put good food in my body, I operate at a better level. food

To eat well through the week takes some organisation.  It makes the most amount of sense to do your meal preparation on the weekend, when you have time to organise yourself.  By preparing your meals for the week means you are planning out a good road of eating.  It is much easier staying to a plan when you have one set in place.  So start with working out what you are going to eat.  Shop and get the ingredients needed, then get to preparing.  It saves time through the week, takes the guess work out of it, and keeps you on track.foodprep

So if you don’t already, give it a try and see how your week goes.  Make sure to check the blog for recipes.

EAT REAL FOOD

 

Monday Motivation – My favourite winter desert

Winter has arrived in Brisvegas.  It happened quickly, we went from summer to winter in 1 week.  I’ll be honest, I am a summer girl.  I love the sun, it makes me happy.  That is why we live in Brisbane, as we get a major dose of sun most of the year.

I do enjoy winter food, and I’ll be honest – i don’t hate winter, I just find it harder to get motivated, and I am not as excited about winter clothes.  I did take 2 of my girls shopping on saturday … i can’t remember the last time we went shopping, it was really fun.  I got a new jacket for winter, and winter dress, cute jumper and some new sunnies (which have been really over due)

So … winter being here, I will share my favourite winter desert right now.  It is dairy, gluten, and refined sugar free. We have Family Dinner night on sunday nights, so i made it for the family last week, and have made it twice more since then as it was so yum!  Tonight I made a single serve … so I am going to give you the quantities for this, as I think that is the hardest – when you want a desert, and you just want to make one for yourself.singleapple

Quinoa Apple Crumble for 1

  • 1 granny smith apple (peeled, cored and chopped
  • 2 Tablespoons Maple Syrup
  • 1 Tablespoon lemon juice
  • 1/4 cup quinoa flakes
  • 1/4 cup almond meal
  • 1/4 teaspoon cinnamon
  • 3/4 tablespoon coconut oil

pre-heat oven to 180 degrees C.

Grease a 1 cup capacity ramekin.  In a bowl add chopped apple, lemon juice and 1 tablespoon of maple and combine.  Add to ramekin.  In another bowl add the remaining ingredients and combine until resembles bread crumbs.  Top mix over apple and bake for 20 mins or until golden and ready.single apple crumbleENJOY!

if-you-focus-on-change-you-will-get-results

I made this cute locket bangle today for a June birthday.  It has a custom made back plate with names on it, the June birthstone, Kettlebell, barbell and wine glass charms.  A meaningful piece with all her favourite things.  A cute gift idea.

Find out more here  locketbangle

 

Monday Motivation – Battling Cold & Flu Season

The change of seasons often bring about the colds and flus.  We have had a few bugs popping up in our house, and of course I am straight onto it with healthy remedies.  Keeping the family healthy is a must … or one of my goals.

For sore throats we use Lemon essential oil and a teaspoon of honey.  You can take it just like that, or with hot water as a lemon honey drink.lemonoilThe Thieves Oil is a blend of different essential oils that is highly anti-viral, antiseptic, antibatcherial and anti-infectious.  It was created from research based on a group of 15th century thieves who rubbed oils on themselves to avoild contracting the plague while they robbed the bodies of the dead and dying.  The thieves were forced to tell their secret and disclose the formula of the herbs and spices in exchane for a more lenient punishment.

The Thieves blend is made up from Clove, Lemon, Cinnamon Bark, Eucalyptus Radiata, Rosemary.

If I feel like I am fighting sickness, I actually take a drop in water and swallow.  It is a strong taste, but I don’t mind it. My girls will not take it this way, so we put it on the soles of our feet (as the pores in the feet are bigger and absorb the oil faster) I also put it in the diffuser so it kills any air borne germs from spreading.  thieves1

Contact me here if you would like to order the Thieves blend to try.  I have some new USB diffuses to sell, that are just perfect as they are small enough to be portable throughout the house, take to work, or even travel with.  If you would like to grab one of these email me here  as they are going fast.  They are $39.95.diffuser

of course Chicken Soup is a go to when you are sick.  Do you have a favourite recipe to use?

My main focus is to put off getting sick.  I hate feeling unwell, and do not have time!  So getting enough sleep and looking after yourself will enable keeping in front of it.

These Thieves recipes are worth a try too …

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here’s to staying healthy this winter xxx

I got up early this morning and made some snacks for the week – I know alot of people get their food ready on the weekend, but sometimes that just does not happen.  So early monday morning is a good time for me … it makes the week so much easier, if you have healthy snacks on hand.

snacks

hope you have a great Monday

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Monday Motivation – My favourite lunch right now

Happy Monday.

Hope all the mum’s out there had a lovely Mother’s Day and were treated by their families.  I was surprised with beautiful sunflowers from my girls.  They are so gorgoeus, and this morning they made me smile.sunflowersThe high school had a Mother’s Day litergy and morning tea this morning, which was so lovely … so the warm fuzzies have continued on today.

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I thought I would share one of my favourite lunches at the moment.  My friend Robyn made me a version of this a couple of months back, and now I find it an easy and yummy lunch to have an hand.

You can do a fast version or a budget version.  I will give you both options.

I use Tuna, but you can use salmon, chicken, beef .. any type of protein really.lunch1

Fast Version

  • 1 x brown rice cup
  • 1 x can of tuna (flavour of your choice)
  • kale slaw (supermarket mix – in the salad section)

layer the cooked brown rice in bottom of the bowl, then tuna and top with kale slaw.  You have an instant bowl of goodness.lunch2

Budget version (lasts for 3 days)

  • cook 1 1/2 cups brown rice in the rice cooker
  • 1 large can plain tuna
  • make kale slaw

I add pesto to the drained can of tuna, to create the flavoured tuna.

to make the slaw I use kale either finely chopped or put through the food processor.  Then a couple of carrots grated, a beetroot – grated, 1 green apple – grated, brocolli stem also grated (you can add anything else you wish) I usually do these veges in the food processor with grater part inserted.  I like to put some mixed seeds and nuts in mine also.  The store bought version has a yoghurt style dressing, so you can add this if you wish – or olive oil and lemon juice works well too.

I find this will make 3 portions for lunch … so means I do not have to think about lunches for a couple of days :-)

enjoy!EAT REAL FOOD

I want to share a new bracelet style I added … The Inspirational Quote Tassel Bracelet.  Choose your colour, and the charm that speaks to you … for 24-7 motivation and inspiration, but looks funky too – find out more here 

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