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Incredible Squash Pizza…RECIPE

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Rainbow soba noodle & veggie salad bowl w/ homemade ginger-lime-peanut sauce tonight! Pink swiss chard leaves & stalks, lettuce, cilantro, red pepper, broccoli, baby kale, zucchini, mushrooms, avocado, and 100% buckwheat soba noodles. The dressing was a blended mix of 2 tbsp peanut butter, 3 dates (soaked in water for a few hours), 1/2 cup of water (I used the water the dates had been soaking in), 2 tbsp lime juice, 1 garlic clove, a couple scallions, & a small piece of fresh ginger. Makes enough dressing for two servings.

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Avo-tomato toast on a flax seed bagel (:

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Over 60 core exercise demonstrations (animated) - Spark People

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easy pita lunch ideas

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The magic seed. Like popular superfruits, chia seeds are considered a “super” food because they pack maximum nutrients with minimal calories. A single 1 tablespoon serving has just 60 calories. Chia seeds are loaded with fiber, omega fatty acids, calcium, antioxidants and protein, making them a perfect addition to any healthy diet.

These amazing magical little seeds can be consumed whole or ground into a powder and make a perfect nutritious add-on to all types of dishes, making them a fabulous ingredient choice for any adventurous home chef. Chia seeds can absorb 10 times their weight in water, making a tapioca-like gel that can thicken sauces or jams, and even help you feel full longer. Try your hand at one of the recipes bellow, you will love them:

Raw Hemp and Chia Seed Bars

Strawberry Chia Seed Spread

Avocado Fruit Salad with Chia Yogurt Dressing

Cornmeal and Chia Seed Crusted Tilapia

Lemon Chia Seed Muffins

Make Ahead Oatmeal

Chia Flapjacks with Strawberry Salsa

Raspberry Coconut Chia Pudding Pops

Mint Chocolate Chia Seed Pudding

Blueberry Chia Blast Smoothie

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Would you mind you typing out your mug pancake recipe? For some reason, I can't get to your main page of your blog, your posts show up in my feed but I can't go to your page. These pancakes look so good, Im dying to try them!

1 banana

1 egg ( or 2 if you want )

1/2 cup oats ( ground up in a blender if you want)

cinnamon ( however much you want)

1 packet stevia (not necessary)

vanilla extract (not necessary)

1 scoop of cottage cheese (or plain greek yogurt/apple sauce)

whatever else you want : protein powder, fruit, peanut butter, chocolate chips etc

i put the banana in the microwave for 30 seconds and grind up the oats in a blender so it becomes flour. I mash the banana in a mug then add the oats and egg. Mix it all together. Then I add the scoop of cottage cheese, stevia, and cinnamon and anything else. Then mix and stick in the microwave anywhere between 2 -2.5 minutes. 

some people don’t like cottage cheese but you honestly cant even taste it ! it makes them so much better too! Also if i ever have protein powder ill add a scoop .Or chocolate chips. Anything! You want it to have a batter like consistency. So not to watery. ITs soooo easy and I usually plop it out of the mug, cut it into 3’s and put butter on top. 

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For the anon :)

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Peanut Butter Chocolate Chunk baked porridge. No words. 😍🍫❤️ #meals

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Peanut Soba Spring Rolls

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I just answered an ask about my vegan grocery essentials, so I thought I might as well post it here too!

Here are my resources for building your own healthy vegan grocery list:

Building a Healthy Vegan Grocery List

Vegan Lifestyle on a Budget

You can also check out my grocery posts, you might find them helpful too. Here’s the links to the 2 most recent ones:

Groceries 04/23/14 – Includes prices + My flexible menu for the week + Shopping FAQ

Groceries {Week 2} With Prices + What I Ate Last Week + Featured Products

Below are my essentials for eating healthy, these are the types of foods I like to have on hand at the start of each week. *Starred ingredients indicate items that I stock up on (usually from Costco) or items that last a long time, not things I buy on a week-to-week basis.

This is the list of foods I’d buy if I had to suddenly restock my kitchen from scratch. I’d choose these ingredients because I find them really easy to use, versatile, and really good for mixing and matching to create tons of different dishes.

Fruit

apples

bananas

oranges

whatever else is on sale and looks good (lately it’s things like berries, melons, pineapple, kiwis, etc.)

frozen mixed berries and frozen mango*

orange juice*

Vegetables

spinach (essential for salads)

cucumber

carrots

zucchini

broccoli

kale

mushrooms

grape tomatoes

avocados

garlic*

canned tomatoes or pasta sauce* (look for one made with wholesome ingredients)

Grains/Carbs

sprouted grain bread*

brown rice and/or quinoa*

whole wheat pasta*

granola*

oats*

Beans/Legumes

canned low sodium chickpeas*

extra-firm tofu

hummus*

Nuts/Seeds/Other

almonds*

pumpkin seeds*

peanut butter and/or almond butter*

soft pitted dates*

Vegan Non-Dairy

non-dairy yogurt (or dessert tofu)

soy or almond milk (unsweetened)

Other

sriracha*

nutritional yeast*

light soy sauce*

coconut oil/olive oil*

mustard*

Non-Essentials

Daiya Cheddar-style shreds

Earth Balance Buttery Spread

Vegenaise vegan mayo

Superfoods: chia seeds, hemp hearts, cacao nibs, etc.*

With this list you can make:

salads 

yogurt and berry granola parfaits

smoothies

sandwiches

vegan lunch bowls

stir-fries

pasta

veggies & hummus

fruit with peanut butter

date balls

toast with pb & banana

toast with mashed avocado

fruit salad

oatmeal with berries/nuts/nut butters

tofu and vegetable broth soups

Here are some of my favourite recipes using those ingredients:

Baked Sriracha and Soy Sauce Tofu (in salads, wraps, sandwiches, and vegan lunch bowls - I use it all the time)

Tofu Noodle Soup [version 1] [version 2]

Classic Green Smoothie

Broiled Apple & Almond Butter Sandwich (you can also do PB & banana)

Mixed Berry, Granola, and Yogurt Parfait

Date Balls

You can also browse Garden of Vegan tags for: Breakfast, Lunch & Dinner, Snacks, Smoothies, and Food on the Go. Most meals are made mostly with the ingredients above or would be really easy to substituted.

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I took this today for an ask. Bellies love to spill over jeans. Thats how they roll.

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I just recently completed an Insanity and Metafit instructor course. I learnt a lot of new things about Interval Training, including EPOC. So I thought I would share some of this knowledge to you guys as it is rather useful :)

EPOC - Excess Post-exercise Oxygen Consumption

EPOC occurs after you complete any hard workout like sprints and HIIT (High Intensity Interval Training) workouts - aerobic/anaerobic training. During EPOC, the body recovers itself back to its pre-exercise state causing it to consume more oxygen than normal and use higher amounts of energy than normal.

WHAT HAPPENS DURING EPOC!

Replenishment of the Energy Resources The immediate source of energy e.g for a HIIT workout is known as the phosphagen system. This means that the energy from the phosphagen system has been used up, meaning replenishment occurs for this immediate source of energy. The phosphagen system is made out of creatine phosphate and ATP (Adenosine Triphosphate/Energy). The replenishment occurs while Lactate* - a molecule that is produced during the more intense exercises - is being converted into pyruvate for fuel utilisation. The body is also restoring the muscle glycogen that has been used during the exercise.

Re-oxygenation of blood and Restoration of Circulatory Hormones During exercise metabolism, large quantities of oxygen is used to break down food into energy. This means that the body has to continue consuming energy after exercise to re-oxygenated the blood. Circulatory hormone levels increase during exercise therefore during the EPOC series, will return back to its pre-exercise state. 

Decrease in Body Temperature Heat is produced from the energy being used from the working muscles.This means that during EPOC the body must consume more energy to return to its normal core body temperature. Even though you normally should do a cool down after your workout, your body naturally gets cold in order to return to these normal temperatures - Homeostasis.

Return to Normal Ventilation and Heart Rate Energy consumption is greatly elevated as the body increasingly returns to its normal breathing rate. Heart rate is also returning to the pre-exercise rate. 

The more hardcore you get into and perform your workouts the greater the after effect of EPOC you will create. All of this is what causes one to burn more calories in the 24 hours period after a HIIT workout. 

*Lactic Acid

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Vegan Spinach, Pesto & Pumpkin Pizza

for the pizza base

2 Tbsp Chia seeds

3 Tbsp Buckwheat flour

1/4 tsp each of dried oregano and basil

salt

1/4 cup + 1 tbsp water

for the pesto (makes approx 1/2  cup)

1/3 cup frozen (thawed) or fresh peas

juice of half a lemon (or to taste)

1-2 gloves of garlic

1 Tbsp pinenuts

drizzle of extra virgin olive oil

salt to taste

for the balsamic glaze 

1/4 cup balsamic vinegar

http://nourishandevolve.blogspot.com.au/2014/02/spinach-pesto-and-pumpkin-pizza-with.html