Simple Quinoa Chicken Salad Recipe

SUPER SIMPLE QUINOA SALAD RECIPE (5 MINS + 5 INGREDIENTS)

16 / JUNE / 2021
SHEREE'S HEALTH DIARIES

Ever have one of those weeks where your grocery shopping slips by the wayside and you realise you really don’t have time to meal prep, or desperately need to whip up a lunch in a matter of minutes?

That was me this week! I normally do my groceries over the weekend, but for some reason the time disappeared so I had a very small window on Monday to make myself lunch, eat it and get the workload done that I have on my plate!

So, I put on my nutritionist hat and made this recipe in a matter of minutes!

Healthy eating doesn’t have to be hard, nor does it have to be time consuming, it is a complaint I hear all the time from people… so let’s make it simple!

Before I headed out to pick up the key ingredients for this simple salad, I put the quinoa in the rice cooker (little life hack for you), and by the time I got back it was cooked to perfection!!

You’re welcome to do the same, cook it in advance or replace the quinoa with a quick cup of 2 minute brown rice if you are really limited on time!

The best part is that you’re hitting a super balanced plate of carbs, proteins and fats in this simple meal, as well as your micronutrients! You’re welcome!

INGREDIENTS

  • 100g shredded chicken (pre-cooked)
    2 handfuls of mesclun salad leaves
  • 2 handfuls of spiralized carrot (or grated)
  • ½ - 1 cup quinoa (pre-cooked) or 2 minute brown rice
  • 1 tbsp. basil olive oil
  • Salt and pepper to taste

METHOD

  1. Do a super quick grocery shop to pick up the ingredients and get the quinoa cooking or have some prepared early!
  2. Place the mesclun leaves, carrot, quinoa, and chicken all in a bowl.
  3. Drizzle with basil olive oil and mix through
  4. Add salt and pepper to taste
  5. It’s that simple!!

As always, if you do make this, be sure to tag me on social media @strengthen.heal.nourish and let me know what you think :)

ENJOY!

Yours in Health,
Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Bone Broth Recipe

BONE BROTH RECIPE

26 / MAY / 2021
SHEREE'S HEALTH DIARIES

In case you’ve been living under a rock, bone broth is one of the crazy beneficial foods that serve your gut in so many ways, in fact, it is my go to on the daily! I LOVE IT!!

I love it so much, I’ve actually already written a blog all about it’s benefits, and created a 4-day gut reset FAST all around bone broth!! Check it out here if your gut is in need of a bit of a reset!

Because I know the benefits that having bone broth has bought me, and my clients, I thought it only right to share with you my bone broth recipe so you can experience the incredible benefits yourself!

If you do struggle to have the time to make it yourself - not to worry, my friends over @mitchells.nz have created an awesome powder that you just add to hot water!

However, nothing goes past the homemade stuff, and I am happy to say I have perfected this recipe! Check it out! (It is actually ridiculously easy)

INGREDIENTS

(to yield 10.5 cups)

  • 1 large onion, roughly chopped
  • 6 celery stalks, roughly chopped 3 carrots, roughly chopped
  • 4 cloves garlic, crushed
  • 1 bay leaf
  • 1 tbsp mixed dried Italian herbs (thyme, rosemary, oregano etc.) 2 tbsp sea salt
  • 1 tsp pepper (ground or whole)
  • 1 tsp turmeric powder
  • (or 1 tbsp fresh turmeric, chopped) 1 tsp ginger powder
  • (or 1 tbsp fresh ginger, chopped) 2 tbsp apple cider vinegar
  • 1 large chicken or chicken legs or bones
  • (optional: for chicken broth)
  • 11 cups of water

METHOD

1. Add onion, celery, carrots, garlic, bay leaf, dried herbs, sea salt, pepper, turmeric, ginger, and water into a pot or slow cooker.

2. If making chicken broth, add chicken bones or legs also.

3. If you’re making the vegetable broth, slow cook or simmer for 2-4 hours. If you’re making the chicken broth slow cook or simmer for 6-10 hours.

4. Strain the liquid. Allow it to cool. 5.Divide the broth into 6 glass containers or jars or bottles in the refrigerator

Don’t be surprised if this becomes your new favourite hot drink! I always start my day with a cup! Also, if you are keen to try the 4 day gut FAST track, please be sure to purchase the protocol, to make sure you not only do this safely, but to get the full benefits!

If you do make this, be sure to tag me on social media @strengthen.heal.nourish and let me know what you think! I hope you love it as much as I do!

ENJOY!

Yours in Health,
Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Boost Your Protein Intake Hemp Heart Snacks

BOOST YOUR PROTEIN INTAKE WITH HEMP HEARTS + 3 SIMPLE SNACKS TO TRY

12/ MAY/ 2021
SHEREE'S HEALTH DIARIES

WHAT’S THE HYPE WITH HEMP?

This naturally sourced, plant based protein, is packed full of a variety of nutrients, including being rich in amino acids. In fact, hemp is actually a COMPLETE protein, meaning that it contains all nine of the essential amino acids.

Why this is important is that essential amino acids are just that, essential to the body. The difference with the essential amino acids is that they are not able to be produced by our body, therefore we need to find it in our food sources. Making hemp a fantastic source to draw from!

MORE ABOUT HEMP

Whilst hemp is derived from the same cannabis species, there can be no worries about these nutritious little gems (hemp hearts), containing any of the psychoactive ingredients that you would find in marijuana as it does not contain any of the THC (tetrahydrocannabinol). So nothing to worry about here!

I have been trying @harvestohand hemp protein and hemp hearts, and I am excited to share with you 3 of my favourite snacks that I add these hemp hearts to, to boost their protein intake (helping not only recovery, repair and growth, but stabilising my blood sugar levels making my hormones happier).

SNACK RECIPES

Snack 1: Celery sticks with almond butter + hemp hearts
Ingrediets: 3 - 4 celery sticks + 2 tbsp. almond butter + 2 tbsp. hemp hearts
Instructions: Spread the almond butter inside the celery sticks and sprinkle the hemp hearts on the top, yielding about 15 - 16g of protein per serve.

Snack 2: Coconut yoghurt + berries + hemp hearts
Ingredients: ⅓ cup coconut yoghurt + ½ cup berries of choice + 2 tbsp. hemp hearts
Instructions: Sprinkle the berries and hemp hearts over the yoghurt and enjoy, yielding about 8 - 9g of protein per serve.

Snack 3: Apple + cashew butter + hemp hearts
Ingredients: 1 apple + 1 tbsp. cashew butter + 1 tbsp. hemp hearts
Instructions: Dip the ends of the apple in the cashew butter and then sprinkle with hemp hearts, yielding about 7 - 8g of protein per serve.

You can also add these to the top of your porridge, salads or in a chia pudding for an extra protein boost!

Stay tuned for my hemp protein breakfast bar recipe… coming soon!

Yours in Health,
Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Hormone Happy Seeded Bread Recipe

HORMONE HAPPY SEEDED BREAD RECIPE

5 / MAY / 2021
SHEREE'S HEALTH DIARIES

Bread is bad right?

Or at least that is what we have been told time and time again!

Well, here’s a recipe that is not only packed full of nutrients, but AMAZING for your hormones!!

Last week we discussed the key nutrients to support a healthy ovulation! Check it out here if you missed it! The great news is, this bread contains 5 out of 6 of those nutrients!!

The best thing is, when you make your own bread, you know exactly what is going into it! And you can literally taste the nutrients in this one. Super satiating, I have this for breakfast or lunch most days, I just swap the pumpkin seeds and sunflower seeds around depending on where I am at in my cycle.

You can add in some collagen protein powder if you like, or extra nuts and seeds, but I love to keep it simple, then get creative with the toppings!

INGREDIENTS

DRY INGREDIENTS

-  ½ cup pumpkin or sunflower seeds
- ½ cup flaxseeds/linseeds
- 1 cup soaked buckwheat groats
- 4 tbsp chia seeds
- 6 tbsp psyllium husks
- Sprinkle sea salt flakes
- 1/3 cup of protein powder
OPTIONAL: ⅓ cup brazil nuts (chopped) or 2 tbsp. unflavoured collagen protein powder.

WET INGREDIENTS

  • 1 ¼ cups room temperature water
  • 2 tbsp maple syrup/1 tbsp honey
  • 3 tbsp cold pressed coconut oil (melted)

METHOD

1. Soak the buckwheat in a bowl covered with filtered water. Leave at room temperature for 2-4 hours. Then drain and rinse well.

2. Mix all dry ingredients in a large bowl

3. Mix wet ingredients in a separate bowl with fork or whisk

4. Add wet ingredients with dry ingredients. Mix until well combined and doughy (if too dry – add 1-2 tbsps water)

5. Transfer dough to a lined loaf tin. Leave to sit for minimum of 2 hours

6. When ready, bake at 175C fan bake for 30mins

7. Once the top is brown, remove loaf from the tin. Flip upside down and bake directly on rack for another 20 mins

8. Cool completely on a wire rack before slicing.

If you do make this, be sure to tag me on social media @strengthen.heal.nourish and let me know what topping creations you come up with, I am always looking for more inspo!

ENJOY!

Yours in Health,
Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Buckwheat Protein Porridge Recipe

BUCKWHEAT PROTEIN PORRIDGE RECIPE

31 / MARCH / 2021
SHEREE'S HEALTH DIARIES

Buckwheat is such an under utilised food, that I thought it was about time to get creative! And as I have been trying to live more and more in sync with my cycle, including eating foods that serve me at the different stages, I thought why not play around with a new breakfast recipe!

As a coeliac, oats just don’t quite do it for me… in fact, they kinda disagree with me, and as I know a lot of people struggle with gluten and oats are one of those hit and miss foods for a lot of people, I thought I would try out a different kind of porridge.

This is simple, delicious and will help keep you fuller for longer as the aim is to help stabilise your blood sugar levels!

ABOUT BUCKWHEAT

Buckwheat is also a whole grain meaning that is a good source of fibre and B vitamins (fantastic for your gut and hormones), not to mention it packs a bit of a protein punch just on it’s own.

However, if you know how I work, you will know that it’s always a good idea to add an extra hit of protein, especially to your breakfast to start your day off well-balanced!

I used the @mitchells.nz Bone Broth Protein Powder in this recipe which was actually amazing! I loved it, and ended up tasting like I had mixed a little bit of maple syrup through, so I will definitely be making this again!

Not to mention it is gluten free, dairy free and sugar free! Give it a try and let me know what you think! Be sure to tag your recreations of my recipes @strengthen.heal.nourish

BUCKWHEAT PROTEIN PORRIDGE RECIPE (serves 1 - 2)

Ingredients:

½ cup buckwheat groats
¾ cup cold water
⅓ cup unsweetened almond milk
1 tbsp. chia seeds
2 serves of Mitchell’s Bone Broth Protein Powder
1 cup of blackberries (per serve)

Optional other toppings: 1 tbsp. coconut yoghurt, almond butter, cinnamon or other kinds of berries.

Method: 

1. Put the buckwheat and chia in a jar with the water and soak overnight
2. Before you cook the porridge, drain the excess water, then empty into a pot.
3. Heat the porridge on the stove on a medium heat, add in the almond milk (or other milk alternative) and protein powder. You can add the berries here if you like, I prefer to add mine on the top.
4. Stir for around 3 - 5 minutes or until warm, and thickened.
5. Remove from the pot and add toppings to serve.

Note: I personally found that this was enough for two servings so I cooked it in one batch and then reheated the other half the second day, but listen to your body and how much you are hungry and need to fuel you!

Enjoy,
Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Chocolate Collagen Thickshake Smoothie Recipe

CHOCOLATE COLLAGEN THICKSHAKE RECIPE

17 / MARCH / 2021
SHEREE'S HEALTH DIARIES

Chocolate and collagen… two things that almost every woman desires (yumminess + youthful skin right!) But there is more to this picture and recipe than meets the eye!

Did you know that often we crave chocolate because of our deficiency or low levels of magnesium and high quality chocolate is packed with magnesium! Our bodies are very clever in letting us know what we want. It just may not need to come with all that extra sugar that we package it with.

And collagen, shown to have amazing benefits for your skin, hair and nails that has people flocking to strip it off the shelves and consume it in high dosages, but did you also know that collagen has profound benefits in healing and nourishing your gut! Yes, it’s great for keeping you healthy on the INSIDE as well as the outside!

In fact, some might say it is because collagen works wonders in the gut, that we end up having such beautiful hair, skin and strong nails as a result.

SUPPLEMENTS

I’m personally a huge fan of keeping my supplements to a minimum and getting as many nutrients as I can from whole real foods, but have always had the additional support of a protein powder since I started training to help my muscles build, repair and recover efficiently.

So, to me it was a no-brainer to pick a protein powder that was actually made of collagen to support me and my body. Instead of having to take two separate supplements they are combined into one (plus this saves on the $ and who doesn’t like that!)

This is why in this recipe you will see that I have used the ATP Science NoWay Collagen Protein Powder - both delicious and nutritious.

When it comes to breakfast too, our Western culture often leads us towards a high carb, high sugar breakfast, often out of a box and we tend to skimp out on the protein and fats which is actually what your body is CRAVING first thing in the morning. You will notice this smoothie is specifically designed to give your body what it needs, whilst keeping it simple so it isn’t a massive time consuming issue either (one of the reasons so many have said they skip breakfast all together or forgo it for a coffee - also a big no no in my books).

CHOCOLATE COLLAGEN THICKSHAKE RECIPE

So, if you’re looking for a smoothie that tastes like a chocolate soft serve, is high in good quality fats like omega 3’s, will keep you full, boost your collagen and help you feel radiant from the inside out, not to mention hits your protein and fat requirements for your breakfast then look no further than this chocolate collagen thickshake.

Not to mention it is gluten free, dairy free and sugar free!

-  ½ can of coconut milk (200 - 250 ml)

-  ½ cup cold water

-  1 tbsp. chia seeds

-  2 scoops of ATP Science NoWay Protein Powder

-  1 tbsp. almond butter

-  4 large ice cubes

Put all ingredients together in a blender and blitz until smooth, thick and creamy and you can’t see the chia seeds anymore! Enjoy!

Yours in Health,

Sheree xo


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Nourish Bowl Hormone Friendly Summer Recipe

SUPER SIMPLE NOURISH BOWL

06 / JANUARY / 2021
CATEGORY

If you are looking for something tasty and easy to throw together in a hurry, look no further! This nourish bowl has a great combination of proteins, fats, nourishing carbs and fibre to keep your gut, hormones and nervous system very happy… and it can be made in MINUTES!!

I love recipes like this personally, as someone that often has a million and one things to do, as much as I am a nutritionist, I am not a chef, and do not have the time to spend hours in the kitchen preparing gourmet meals for my lunch! (I’m sure you can relate).

So bowls have become my go to for lunches! It is even better if you can use leftovers (which I suggest you do for this one - prep the quinoa in advance for it to be even more of a time saver).

This recipe comes straight out of my Nervous System Root Cause Bundle so if you enjoy this recipe or know your nervous system and adrenals need a little more nourishing, check out the bundle for a holistic solution! 

Whip this up in minutes for yourself or the whole family! It goes down a treat, trust me on this one! Enjoy!

INGREDIENTS

  • ½ cup pre-cooked quinoa
  • 1 small zucchini spiralized
  • 1 cup rocket
  • 30g grilled halloumi
  • ¼ avocado
  • 1 tsp. sesame seeds
  • 100g smoked salmon
  • Handful of bean sprouts
  • 1 tbsp. tamari sauce

METHOD

  1. Prepare all the ingredients, and a bowl.
  2. The only thing you will need to cook is the halloumi + zoodles - do so in a small frying pan, with a light spray of olive oil, on a medium heat. Cook the halloumi first, place flat in the pan and let bubble for 1 - 2 minutes before flipping then remove from pan. Add in the zoodle, toss around for 2 - 3 minutes.
  3. Whilst that is cooking, in the bowl, place rocket, quinoa, avocado, sesame seeds and bean sprouts. Mix through.
  4. Top with the halloumi and zoodles once cooked and smoked salmon.
  5. Drizzle the tamari sauce on top and enjoy!


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Protein Banana Bread Recipe

PROTEIN BANANA BREAD RECIPE

11 / NOVEMBER / 2020
RECIPES

Protein Banana Bread Recipe (DF/GF/RSF/Egg Free/Paleo) - Makes about 6 Serves/Small Loaves

If you’ve been following me on instagram at all, you will have seen that this recipe has been a long time coming! I have tried and tested SO MANY different combinations, only to have had them not rise, not cook all the way through, be hard like rock, or crumbly and break before the knife cuts through them…

But I have persevered in the hopes to bring you what I can finally say is a PROTEIN BANANA BREAD that actually has a decent serve of protein in it, and is refined sugar free, dairy free, egg free (vegan), and gluten free! Oh and it is moist and DELICIOUS TOO! 

Why? You ask, have I been trying so hard to achieve this? Well, I’ve never been a big breakfast eater, oats are not the best for coeliacs, and I found out I have an egg intolerance so the less I eat of them the better, so my breakfast options bar a smoothie or chia pudding have been rather boring or limited, especially when I aim to eat a well-balanced diet.

So, I decided I wanted to have banana bread, it is warm, filling and delicious, the only issue is, even ‘healthy’ alternatives had eggs, or not enough protein. You see, our bodies crave protein and fats first thing in the morning, not carbs, this is to start the day with a balanced blood sugar level. If we load up on carbs, have an insulin spike and crash it is not only going to wreak havoc on our hormones and weight, but our energy too, which is not something we need when we are as busy as we are. 

That is why I was so determined to have a high protein banana bread that was simple, healthy, delicious and nutritionist approved for BREAKFAST! And there wasn’t one anywhere, so I made this recipe to fit the bill.

This recipe also has a decent amount of fibre too so it is great to aid digestion (aka get the bowels moving) in the morning! Let me know what you think in the comments below if you give it a try!!

I hope you love this yummy breakfast or snack idea as much as I do! ENJOY!

INGREDIENTS

DRY INGREDIENTS: 

  • ½ cup almond meal
  • ¼ cup psyllium husk
  • 1 ½ tsp baking soda
  • 2 tsp. cinnamon
  • 6 tbsp. chia seeds
  • 1 cup Real Rad Protein Powder (hormone supporting too)

WET INGREDIENTS: 

  • 3 ripe bananas
  • ½ cup almond milk
  • 4 tbsp. coconut oil
  • 2 tsp. vanilla essence
  • 3 tbsp. maple syrup

METHOD

  1. Set the oven to 160 degrees Celsius or 320 degrees Fahrenheit on fan bake.
  2. Place all the dry ingredients into a large bowl and mix well until combined.
  3. Add in the wet ingredients one at a time, mixing by hand with a large spoon or spatula.
  4. Spray mini loaves tray with a light coating of olive oil spray, and then spoon the mixture into the loaves tray. Then place in the oven for 12 - 15 minutes. Check if they are done by placing a fork into a loaf, if it comes out clean they are ready.
  5. Once cooked, remove from the oven, allowing it to cool in the tray, then gently pop the loaves out. One mini loaf = one serve.
  6. Store in an air-tight container for 4 - 5 days or freeze for up to a month.
  7. If you would like to just make one loaf, then place into a bread tin and cook for 30 - 40 minutes.

Let me know what you think, and feel free to share your recreations on instagram, be sure to tag me @strengthen.heal.nourish I love seeing them!


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Creamy Pumpkin Soup Recipe

CREAMY PUMPKIN SOUP RECIPE

28 / OCTOBER / 2020
(DF/GF/RSF) - Makes about 4 Serves

Whether it’s summer or winter, you can’t go wrong with a beautiful creamy pumpkin soup! This recipe is actually taken straight out of my new 4 Week Radiance Reset Program, is refined sugar free, dairy free and gluten free. You could even swap out the shredded chicken for a vegan/vegetarian protein alternative like chickpeas.

Whilst I am all about the taste, and this pumpkin soup is super creamy and delicious, it is also super important to NOURISH our bodies! Pumpkin is high in an antioxidant called beta-carotene which gets converted to Vitamin A in the body.

Beta-carotene is what gives the pumpkin it’s lovely orange colour and when it is converted into vitamin A in the body, it can be very beneficial for our immune system, eye health (vision), and healthy skin (yes you need to ingest it internally, not just apply it externally).

I hope you love this yummy bowl of goodness as much as I do! ENJOY!

RECIPE

Ingredients

o   1 large pumpkin (roasted in cinnamon + cumin)
o   1L veggie or chicken stock
o   1L unsweetened coconut milk
o   1 clove of garlic (optional)
o   1 tsp. cumin
o   1 tsp. cinnamon
o   100g shredded chicken
o   1 handful of spinach
o   Salt + pepper to taste
o   Any other veggies you want to add after the soup is cooked to make it “chunky”

Method:

  1.   Chop the pumpkin up into small pieces and lightly spray with olive oil cooking spray, sprinkle with cumin and cinnamon and roast in the oven for 40 minutes (you may want to do this another night so prep is easier).
  2.   Once pumpkin is cooked, add the stock, coconut milk, garlic, cumin, cinnamon and salt + pepper to a large pot on medium heat and let it all simmer.
  3. Once it has reached a boil and all ingredients have softened either allow it to cool and put into a food processor or blender, or use a stick blender to mix it all to a creamy consistency.
  4.   Serve with shredded chicken and mix in a handful of spinach as well as any other veggies.

Let me know what you think, and feel free to share your recreations on instagram, be sure to tag me @strengthen.heal.nourish

P.S. If you are ready to GLOW UP and truly start the transformation from within, check out my Radiance Reset 4 Week Program

The Radiance Reset that I have created is about far more than just giving the body a kick-start, it’s about showing you what beauty you already have inside of you!

It’s time to shine, it’s time to GLOW UP and radiate your beautiful energy and light! (And we do so by taking care of our body and mind first!)

Enrol NOW! This is a course you won’t wanna miss!


SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Photo of broccoli + feta fritters - healthy meal idea

Broccoli + Feta Fritters Recipe

BROCCOLI + FETA FRITTERS

01/ 09 / 2020
EASY HEALTHY VEGETARIAN SIDE DISH OR MAIN MEAL

Photo of broccoli + feta fritters - healthy snack idea

LOOKING FOR A DIFFERENT WAY TO GET IN YOUR CRUCIFEROUS VEGGIES? 

Your mum’s probably been telling you to eat your greens, especially your broccoli since you were a little kid! 

And… if you’re anything like me, you probably hated those strange looking trees! 

Over time, I have grown to love my broccoli, along with the rest of its cruciferous family; kale, cabbage, cauliflower, bok choy and brussell sprouts (not too sure about the last one still). 

But, I do get bored from time to time! So, I’ve whipped these fritters up as a nice side or snack with any meal! 

Cruciferous veggies play an integral part in the detoxification process and help the liver clear out any excess hormones in the body, especially our excess estrogens. 

They are also full of plenty of micronutrients and antioxidants. 

Broccoli in particular is a great source of:

  • - Fibre
  • - Vitamins A, C, K and B9 (folate)
  • - Potassium
  • - Antioxidants
  • - Bioactive anti-inflammatory compounds

All of which in some way contribute to balanced blood sugars, boosting immunity or/and a healthy ageing process (heart, brain and skin). 

Check out my recipe below for these nutritious and delicious fritters that pack in all the goodness of broccoli with plenty of flavour too!  

INGREDIENTS:

  • - 2 cups broccoli rice (or 1 large head of broccoli blended into broccoli rice)
  • - 3 free-range eggs 
  • - 2 garlic cloves, minced
  • - 1/2 cup fresh parsley, chopped
  • - 1/2 cup gluten free flour or coconut flour (you may need an extra 1/4 cup if mixture is too moist)
  • - 1/2 cup feta cheese, crumbled
  • - 1/4 cup pine nuts
  • - 1 lemon, juiced
  • - 1 tablespoon olive oil
  • - Salt + pepper to taste

Topping (optional)
1/4 cup Greek Yogurt or Natural Flavoured Coconut Yoghurt

METHOD:

  1. First steam the broccoli rice either in the microwave or in a steamer for 5 - 10 minutes (or until it defrosts), if you are using fresh broccoli you may need less time. Then place it in a bowl and allow to cool.
  2. In a separate bowl, beat the eggs, then add garlic, parsley, pine nuts, feta, flour and salt + pepper. Stir through thoroughly.
     
  3. Add the broccoli to this mixture and stir again. If the mixture is too wet, add some more flour. 
  4. Using a large frying pan on a medium heat, add the olive oil and allow to heat. (Remember olive oil is unstable at a high heat so it is important not to have the temperature too high). 
  5. Add 1 tbsp. of mixture into the fry pan and flatten slightly, allow it to cook for 2 - 3 minutes on each side or until it turns lightly golden. 
  6. Transfer to a separate serving plate and continue to cook the rest of the fritters until you are out of mixture. 
  7. Serve with a squeeze of lemon and a tbsp. of Greek or coconut yoghurt! Enjoy!

Photo of broccoli + feta fritters - healthy meal idea

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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