Skin-Glowing Smoothie Bowl Recipe
SKIN-GLOWING SMOOTHIE BOWL RECIPE
9 / OCTOBER / 2024
SHEREE'S HEALTH DIARIES
Serving: 1 large smoothie (or 2 small servings)
Prep Time: 5 minutes
INGREDIENTS
- 1 cup unsweetened almond milk or coconut water
- 1 scoop protein powder of choice (I’d recommend vanilla flavoured)
- ½ cup plain Greek yoghurt or ¼ cup plain coconut yoghurt (rich in probiotics)
- 1 cup spinach (high in vitamins A, C, and iron for skin health)
- 1 tbsp. chia seeds or flaxseeds (omega-3s and fibre for gut health)
- ¼ avocado (healthy fats for glowing skin)
- 1 kiwifruit (vitamin C to boost collagen production)
- ½ cucumber (hydrating and soothing for skin)
- ½ cup of berries berries (rich in antioxidants)
- ice cubes for extra thickness
Toppings (pick 2-3):
- 1 tbsp. hemp seeds/hearts
- ½ cup blueberries
- 1 tbsp. pumpkin seeds
- 1 tbsp. goji berries
- 1 tsp. cacao nibs
- 1 tbsp. coconut flakes
- 1 kiwi fruit cut into slices
- 1 tbsp. pomegranate seeds
- 1 tbsp. almond butter
These toppings not only add texture and flavour, but also provide essential nutrients that promote healthy, glowing skin!
METHOD
- Add all ingredients to a blender (except the toppings).
- Blend until smooth and creamy.
- Top with 2-3 toppings of your choice
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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Thai Beef Salad Recipe
THAI BEEF SALAD WITH MANGO AND MINT RECIPE
25 / SEPTEMBER / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 20 mins
Cook Time: 10 mins
Servings: 4
INGREDIENTS
- 500g sirloin steak, grilled to preference
- 1 mango, sliced
- 1 cucumber, julienned
- 1 cup cherry tomatoes, halved
- Handful of fresh mint leaves
For the Dressing:
- 3 tbsp gluten-free soy sauce
- 2 tbsp lime juice
- 1 tbsp fish sauce
- 1 tsp honey
METHOD
- Preheat your grill or a grill pan over medium-high heat.
- Season the sirloin steak with a pinch of salt and pepper on both sides.
- Grill the steak for about 4-5 minutes on each side for medium-rare, or adjust the time according to your preferred level of doneness. Once done, remove the steak from the grill and let it rest on a cutting board for about 5 minutes to allow the juices to redistribute.
- Peel and slice the mango into thin strips.
- Julienne the cucumber into thin matchsticks & halve the cherry tomatoes.
- Tear the fresh mint leaves into smaller pieces - this will release their aroma.
- After the steak has rested, slice it thinly against the grain. This ensures tender slices that are easy to chew.
- In a large salad bowl or on individual plates, layer the sliced mango, cucumber, cherry tomatoes, and mint leaves and arrange the sliced steak on top of the salad.
- In a small bowl, whisk together the gluten-free soy sauce, lime juice, fish sauce, and honey until the honey is fully dissolved and the dressing is well combined.
- Drizzle the dressing over the salad evenly, ensuring all the ingredients are lightly coated, then toss the salad gently to combine all the flavours.
- 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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My Favourite Go-To Snack Recipe
MY FAVOURITE GO-TO SNACK RECIPE
11 / SEPTEMBER / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 2 mins
Cook Time: 0 mins
Servings: 1
INGREDIENTS
- 4 to 5 squares of dark chocolate (low sugar variety and at least 70% cocoa)
- 1 cup unsweetened, plain Greek yoghurt (Kalo is my favourite if you’re in NZ)
- ½ serve of unflavoured protein powder of choice (flavoured is fine too, but I find it too sweet)
Optional extras:
1 tbsp. nut butter or ¼ cup nuts of choice and/or ½ cup berries
METHOD
- Serve yoghurt into a bowl and mix in the protein powder
- Chop up the dark chocolate (or grating can be nice too)
- Add in the other toppings if you’d like
- 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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Green Goddess Soup
GREEN GODDESS SOUP RECIPE
28 / AUGUST / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 10-15 minutes
Cook Time: 30-40 minutes
Servings: 2-3 servings
INGREDIENTS
- 100g shredded chicken
- ½ cup coconut milk
- 1 cup veggie stock or bonebroth
- 2 medium zucchinis(chopped)
- 1 head of broccoli (chopped)
- 1 cup kale (chopped)
- 1 tbsp. olive oil
- ½ tsp. Cumin
- ½ tsp. curry powder
- Salt + pepper to taste
METHOD
- Heat olive oil in a medium pot over medium heat.
- Add chopped veggies with seasonings and sauté until soft.
- Add veggie stock and coconut milk and bring to a boil.
- Reduce to a simmer for around 20 – 30 minutes.
- Wait for it to cool slightly before adding to a blender, or alternatively use a food processor and blitz until it reaches a creamy smooth consistency.
- If need be re-heat slightly in the pot to serve, and add shredded chicken.
- Double or quadruple this recipe to make multiple servings for an easy dinner or lunch to heat throughout the week.
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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4 Ingredient Clean Chocolate Chip Cookies
4 INGREDIENT CLEAN CHOCOLATE CHIP COOKIES
14 / AUGUST / 2024
SHEREE'S HEALTH DIARIES
Cook Time: 10 minutes
Prep Time: 15 minutes
Servings: 12 cookies
INGREDIENTS
- 2 cups almond flour
- 1/4 cup coconut oil, melted
- 1/4 cup maple syrup
- 1/2 cup dark chocolate chips
METHOD
- Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
- In a bowl, mix almond flour, melted coconut oil, and maple syrup until well combined. Stir until the ingredients are well incorporated and the dough is smooth. The dough should be slightly sticky but firm enough to hold its shape.
- Gently fold in the dark chocolate chips using a spatula, ensuring that they are evenly distributed throughout the dough.
- Scoop out small portions of dough (about a tablespoon each) and roll them into balls with your hands. Place each ball onto the prepared baking sheet, spacing them about 2 inches apart. Once all the dough is portioned out, gently press each ball down with your fingers or the back of a spoon to form a cookie shape, about 1/4 inch thick.
- Bake for 10 minutes or until the edges are golden brown.
- Allow the cookies to cool before enjoying.
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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Smoked Salmon And Avocado Omelette
SMOKED SALMON AND AVOCADO OMELETTE
31 / JULY / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 10 mins
Cook Time: 10 mins
Servings: 2
INGREDIENTS
- 4 eggs
- 100g smoked salmon
- 1 avocado, sliced
- Handful of cherry tomatoes, halved
- Fresh herbs (dill or chives), chopped
- Salt and pepper to taste
METHOD
- Crack the eggs into a bowl and whisk them until the yolks and whites are fully combined. Season with a pinch of salt and pepper to taste.
- Thinly slice the smoked salmon and cut the avocado in half, remove the pit, and slice the flesh thinly.
- Halve the cherry tomatoes and chop the fresh herbs (dill or chives) finely.
- Place a non-stick skillet or frying pan over medium heat. Allow the pan to heat up for about 1-2 minutes. Lightly coat the pan with a small amount of oil or butter to prevent sticking.
- Pour the whisked eggs into the heated pan, swirling the pan gently to ensure the eggs spread out evenly. Let the eggs cook undisturbed for a few minutes until the edges start to set but the centre is still slightly runny.
- Once the edges of the omelette have set, evenly distribute the smoked salmon, avocado slices, and halved cherry tomatoes over one half of the omelette.
- Sprinkle the chopped fresh herbs over the fillings.
- Using a spatula, carefully fold the empty half of the omelette over the filled half to create a half-moon shape. Press down gently to ensure the fillings are enclosed.
- Continue to cook the omelette for another 1-2 minutes until the eggs are fully set and the fillings are warmed through. If necessary, you can flip the omelette carefully to cook the other side for an additional minute.
Once fully cooked, slide the omelette onto a plate. Optionally, garnish with a few extra fresh herbs or a light drizzle of olive oil. 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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Gluten Free BBQ Pork Tacos
GLUTEN-FREE BBQ PULLED PORK TACOS
17 / JULY / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 20 mins
Cook Time: 6 hours
Servings: 4
TACO RECIPE
INGREDIENTS:
- 2 lbs (900g) pork shoulder
- 1 onion, sliced
- 1 cup (240ml) gluten-free BBQ sauce
- 1/2 cup (120ml) gluten-free chicken broth
- Corn tortillas
- Coleslaw for topping
If you want to make your own coleslaw you’ll need:
- 2 cups shredded cabbage (green or a mix of green and purple)
- 1 carrot, grated
- 1/4 cup Greek yoghurt
- 1 tbsp apple cider vinegar
- 1 tsp Dijon mustard
- Salt and pepper to taste
If you want to make a healthy BBQ sauce you’ll need:
- 1 cup tomato puree (or passata)
- 1/4 cup apple cider vinegar
- 2 tbsp Dijon mustard
- 1 tsp smoked paprika
- 1-2 tbsp natural sweetener (like stevia, erythritol, or monk fruit sweetener)
METHOD FOR TACOS:
- Trim any excess fat from the pork shoulder if necessary. Slice the onion into thin rings or half-rings.
- Place the sliced onions evenly at the bottom of the slow cooker. This will create a flavorful bed for the pork and prevent it from sticking. Place the pork shoulder on top of the onions.
- In a medium bowl, combine the gluten-free BBQ sauce (if you want to make your own BBQ sauce, click here for a recipe) and the gluten-free chicken broth. Stir until well mixed.
- Pour the BBQ sauce and chicken broth mixture over the pork shoulder in the slow cooker, ensuring that the pork is well coated.
- Set the slow cooker to low, cover and cook for about 6 hours. The pork should be tender and easy to pull apart with a fork when it's done.
- After 6 hours, carefully remove the pork shoulder from the slow cooker and place it on a large plate or cutting board. Using two forks, shred the pork into bite-sized pieces. If you prefer, you can also shred the pork directly in the slow cooker.
- Return the shredded pork to the slow cooker and mix it with the remaining sauce and onions. This will ensure the pork is well-coated and flavorful.
- Warm the corn tortillas in a dry skillet over medium heat for about 30 seconds on each side, or until they are pliable and slightly toasted. Alternatively, you can warm the tortillas in the microwave by wrapping them in a damp paper towel and heating them for about 20-30 seconds.
- Place a generous amount of the shredded BBQ pulled pork onto each warm corn tortilla. Top the pork with a spoonful of coleslaw. You can use store-bought coleslaw (check the dressing isn’t full of seed oils) or make your own with shredded cabbage, carrots, and a gluten free seed oil free dressing.
- Serve the tacos immediately while they are warm. You can add additional toppings such as chopped cilantro, sliced jalapeños, or a squeeze of lime if desired.
TO MAKE THE COLESLAW:
INGREDIENTS:
- 2 cups shredded cabbage (green or a mix of green and purple)
- 1 carrot, grated
- 1/4 cup Greek yoghurt
- 1 tbsp apple cider vinegar
- 1 tsp Dijon mustard
- Salt and pepper to taste
METHOD FOR COLESLAW:
- In a large bowl, combine the shredded cabbage and grated carrot.
- In a small bowl, mix together the Greek yoghurt, apple cider vinegar, Dijon mustard, salt, and pepper until well combined.
- Pour the dressing over the cabbage and carrot mixture.
- Toss everything together until the vegetables are evenly coated with the dressing.
- Taste and adjust seasoning if necessary.
- Serve immediately or refrigerate for a bit to let the flavours meld together.
This simple, healthy coleslaw is the perfect crunchy, tangy addition to your BBQ Pulled Pork Tacos. 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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5 Ingredient Healthy BBQ Sauce Recipe
SIMPLE HEALTHY 5 INGREDIENT BBQ SAUCE RECIPE
17 / JULY / 2024
SHEREE'S HEALTH DIARIES
INGREDIENTS
- 1 cup tomato puree (or passata)
- 1/4 cup apple cider vinegar
- 2 tbsp Dijon mustard
- 1 tsp smoked paprika
- 1-2 tbsp natural sweetener (like stevia, erythritol, or monk fruit sweetener)
METHOD
- In a medium saucepan, combine the tomato puree, apple cider vinegar, Dijon mustard, smoked paprika, and natural sweetener.
- Place the saucepan over medium heat and bring the mixture to a gentle simmer.
- Reduce the heat to low and let the sauce simmer for about 10-15 minutes, stirring occasionally, until it thickens to your desired consistency.
- Taste the sauce and adjust the sweetness if needed. Add more sweetener for a sweeter sauce.
- Remove the sauce from heat and let it cool completely.
- Transfer the BBQ sauce to an airtight container or jar and store it in the refrigerator for up to one week.
This simple BBQ sauce is perfect for adding flavour to your BBQ Pulled Pork Tacos or any other dishes you 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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Birthday Cupcakes
MY GUT FRIENDLY BIRTHDAY CUPCAKES RECIPE
3 / JULY / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 20 minutes
Cook Time: 18-22 minutes
Servings: 12 cupcakes
INGREDIENTS
For the Cupcakes:
- 2 cups almond flour
- 1/2 cup coconut flour
- 1/2 cup arrowroot flour
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- 4 large eggs
- 1/2 cup coconut oil, melted
- 1/2 cup maple syrup or honey
- 1 tablespoon apple cider vinegar
- 1 teaspoon vanilla extract
- 1/2 cup unsweetened almond milk
For the Frosting:
- 1 cup coconut cream (refrigerate a can of coconut milk overnight and scoop out the solid part)
- 2-3 tablespoons maple syrup or honey
- 1 teaspoon vanilla extract
METHOD
- Preheat your oven to 350°F (175°C). Line a muffin tin with cupcake liners.
- In a large bowl, whisk together the almond flour, coconut flour, arrowroot flour, baking soda, and salt.
- In another bowl, beat the eggs and then add the melted coconut oil, maple syrup (or honey), apple cider vinegar, vanilla extract, and almond milk. Mix until well combined.
- Gradually add the wet ingredients to the dry ingredients, mixing until you get a smooth batter.
- Divide the batter evenly among the cupcake liners, filling each about 2/3 full.
- Bake in the preheated oven for 18-22 minutes, or until a toothpick inserted into the centre of a cupcake comes out clean.
- Allow the cupcakes to cool in the tin for about 10 minutes, then transfer them to a wire rack to cool completely.
- In a bowl, whip the coconut cream with a hand mixer until it becomes fluffy. Add the maple syrup (or honey) and vanilla extract, and whip again until well combined.
- Once the cupcakes are completely cool, spread or pipe the frosting on top of each cupcake.
- Decorate the cupcakes with fresh berries, shredded coconut, or any other gut-friendly toppings you like.
- Serve your delicious gut-friendly birthday cupcakes 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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Hawaiian Tuna Poke Bowl
HAWAIIAN TUNA POKE BOWL
19 / JUNE / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 20 mins
Servings: 2
INGREDIENTS
- 200g sushi-grade ahi tuna, cubed
- 1 cup sushi/basmati rice, cooked
- 1 avocado, sliced
- 1 cucumber, diced
- 1/2 cup pineapple, diced
- 2 tbsp gf soy sauce
- 1 tbsp. sesame oil
- 1 tsp Sriracha
METHOD
- Start by cutting the sushi-grade ahi tuna into small, bite-sized cubes.
- In a medium-sized bowl, combine the cubed tuna with 2 tablespoons of soy sauce, 1 tablespoon of sesame oil, and 1 teaspoon of Sriracha. Gently toss the tuna to ensure it is evenly coated with the marinade. Set the bowl aside and let the tuna marinate.
- Cook 1 cup of sushi rice according to the package instructions or using your preferred method. Once cooked, let the rice cool slightly.
- Slice the avocado, dice the cucumber into small, even pieces (if the skin is thick, you may want to peel it before dicing)
- Dice the pineapple into small chunks. Fresh pineapple is recommended for the best flavour, but canned pineapple can also be used.
- Assemble the poke bowls by dividing the cooked sushi rice evenly between two bowls, creating a base layer, then spoon the marinated ahi tuna over the rice in each bowl. Arrange the sliced avocado, diced cucumber, and diced pineapple around the tuna. You can get creative with the presentation, arranging the toppings in sections or mixing them together as desired.
- For added flavour and texture, you can sprinkle some sesame seeds or chopped green onions on top of the bowls. Additional toppings like seaweed salad, pickled ginger, or radishes can also be added if you like.
- Serve!
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!