RECIPES

 

Over-night oats

METHOD

  1. Handful of nuts eg: 9 almonds or walnut halves

  2. Fruit of choice eg: 1 grated or sliced green apple, 4-6 strawberries or handful of blueberries

  3. Sweetner of choice eg: 1 teaspoon of maple syrup or 1 teaspoon of honey or ½ mashed banana or 2-3 chopped and pitted dates

  4. 1 cup of milk of choice eg: almond or coconut

  5. Place oats into a container, mix in cinnamon and stir together to coat oats

  6. Then add chia seeds, sweetener and stir together

  7. Add just enough milk to cover the oats and stir well

  8. Top with nuts and fruit

  9. If you still have milk left over and like a runnier consistency pour it on top

  10. Leave in the fridge over-night and enjoy for breakfast the next day!

INGREDIENTS 

½ cup rolled oats

1-2 teaspoons cinnamon

1 table spoon of chia seeds

1 tablespoon of seed of choice eg: pumpkin or sunflower

Handful of nuts eg: 9 almonds or walnut halves

Fruit of choice eg: 1 grated or sliced green apple, 4-6 strawberries or handful of blueberries

Sweetner of choice eg: 1 teaspoon of maple syrup or 1 teaspoon of honey or ½ mccxashed banana or 2-3 chopped and pitted dates

1 cup of milk of choice eg: almond or coconut

 

Easy Omelette

METHOD

  • Pre heat the oven to 180-200 degrees Celsius and place on fan forced setting

  • Chop capsicum into either long strips or small squares- whichever is your preference and will make food more enjoyable for you- go with that!

  • Roughly chop spinach and keep the tomatoes whole if you like them like that or half them, whatever will make the eating experience more fun for you-do it!

  • Heat up pan and place 1 tablespoon of extra virgin olive oil in it

  • Place capsicum and tomatoes into pan, heat for 1-2 minutes then add spinach

  • Stir them together for a further 1-2 minutes and turn off heat

  • Add salt and pepper to eggs and place raw egg mix into pan to cover the vegetables

  • Break the cubes of goat’s cheese (or cheese of choice) on top then place into the oven for roughly 12 minutes or until eggs and cooked through

  • Serve with 1-2 slices of rye, sourdough or seeded whole grain bread of choice!

INGREDIENTS 

For this recipe you can utilise any vegetables and as many vegetables as you please, this is just an example, but you are free to choose whatever floats your boat!

  • 1-2 organic eggs

  • Handful of spinach

  • ¼ - ½ capsicum

  • Handful of cherry or solento tomatoes

  • 1-2 cubes of goat’s cheese (Meredith goats cheese is the OG)

Lemon Roast Chicken

METHOD

  1. Pre heat oven to 200-220 fan forced

  2. Rinse and wash chicken. Use hand to scrap out gizzards inside chicken then set aside and blot dry with paper towel to remove excess moisture from skin

  3. Remove skin from onions and chop into quarters

  4. Wash carrots and roughly chop into large sections – I normally leave the skin on carrots as they’re a source of fibre essential to monitor blood glucose levels

  5. Chop whole garlic into halves

  6. Place chicken onto oven tray I normally face the breasts down to maintain their juiciness then stuff with lemon and herbs into the chicken cavity

  7. Place a generous amount of extra virgin olive oil over chicken skin

  8. Then place a generous amount of Tuscan seasoning over the chicken, don’t be shy

  9. Then place veggies around the chicken and coat them in both extra virgin olive oil and Tuscan seasoning too

  10. Place the tray into the oven, it is essential to get the fat from the skin rendering off and cooking

  11. Cook on 200-220 degrees Celcius for roughly 10-20 minutes, the seasoning on top may become dark, this is normal, if it gets too black reduce the heat 160 degrees celcius and cook low and slow for roughly 1 ½ to 2 hours

  12. The chicken will be very tender and moist, and the veggies will become very soft

INGREDIENTS 

  • 1 Free Range or Organic Chicken

  • Masterfoods Tuscan seasoning

  • 1 lemon large enough to stuff into chicken cavity

  • Sprigs of Rosemary and Thyme to stuff into chicken cavity

  • 1-2 Red onions

  • 1-2 Large carrots

  • 1-2 Whole Garlic Cloves

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