Recipes

Salted Caramel Protein Balls Recipe

SALTED CARAMEL PROTEIN BALLS RECIPE

06 / APRIL / 2022

SHEREE'S HEALTH DIARIES

Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Yields: 12 - 15 servings

Snack time always seems to be the hardest for my clients! I hear time and time again that they want something yummy, often sweet and super simple! Well in this week’s blog and recipe your prayers are answered!

I used the new delicious flavour of @mitchells.nz bone broth protein powder - Salted Caramel to make these protein balls! So they are not only delicious, but also nutritious for your gut!

INGREDIENTS

- 1 cup almond butter (peanut butter is also fine)
- 1 scoop Mitchell’s salted caramel bone broth protein powder
- 4 tbsp. desiccated coconut
- 3 tbsp. maple syrup or honey
- Optional: ¼ tsp. cinnamon

METHOD

Mix all the ingredients in a bowl
Using a tsp. for sizing, scoop out the mixture and roll into balls with your hands
If it is a little dry, add water as needed
Serving size is 2 - 3 balls
Store in the fridge and eat within a week, or in the freezer for up to a month

As always, if you do make this, be sure to tag me on social media @shereehannahwellness 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!

INSTAGRAM

Chicken Noodle Soup Recipe

CHICKEN NOODLE SOUP RECIPE

23 / MARCH / 2022

SHEREE'S HEALTH DIARIES

Prep Time: 20 minutes
Cook Time: 10 hours
Total Time: 10 hours + 20 minutes
Yields: 3 - 4 servings

The dreaded ‘vid’ took over my body last week, and so I wanted something warm, nourishing and brothy to support my immune system and recovery… and you can’t go past a chicken noodle soup!

However, this isn’t just any chicken noodle soup! Nope! It is bone broth based which makes it super healing for your gut (and this is where 70% of your immune system lives). So, if you feel run down or you get stuck with ‘the vid’ too, give this a try!

I recommend making the broth in advance then the soup portion is super easy for the next 3 days!

INGREDIENTS

- 2 cups of Sheree’s Bone Broth Recipe
- 1 small nest of vermicelli (or rice noodles)
- 2 - 3 organic chicken drumsticks (pre-cooked in broth)

METHOD

1. Make bone broth overnight as per recipe.

2. Remove the chicken from the broth and put in a separate container

3. Remove the rest of the ingredients from the broth and strain until you just have the liquid

4. Pour the liquid into glass containers or bottles and keep in the fridge until making the soup

5. Pour 2 cups of bone broth into a pot, along with the meat from 2 - 3 chicken drumsticks

6. Add the small nest of vermicelli and put the pot on low to medium heat to allow it to reheat slowly for 8 - 10 minutes.

7. Once broth and chicken are hot and vermicelli are cooked through, remove from pot and serve.

As always, if you do make this, be sure to tag me on social media @shereehannahwellness 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!

INSTAGRAM

Blood Sugar Balancing Smoothie Recipe

BLOOD SUGAR BALANCING SMOOTHIE RECIPE

9 / MARCH / 2022

SHEREE'S HEALTH DIARIES

Prep Time: 5 minutes
Cook Time: 1 minutes
Total Time: 6 minutes
Yields: 1 servings

If you’ve been following me or my content for awhile now, you will know how many times I say this, but for those who are new, or need to hear it again…

The key to balancing your HORMONES starts with balancing your blood sugars!

Which is why this is one of my favourite smoothies for breakfast or an afternoon stack, the times of day that let’s face it, as women, we tend to skip or reach for something quick and easy!

So, to save you the time and hassle, I have made this quick and easy, AND balancing for your body!

INGREDIENTS

¼ tsp. cinnamon
1 scoop vanilla protein powder (I use @mitchells.nz bone broth protein powder)
1 cup unsweetened coconut milk
1 tbsp. almond butter
½ medium banana

METHOD

Put all the ingredients into a blender and blitz until a smooth or desired consistency is reached.

As always, if you do make this, be sure to tag me on social media @shereehannahwellness 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!

INSTAGRAM

Gut Friendly Spaghetti And Meatballs Recipe

GUT FRIENDLY SPAGHETTI + MEATBALLS RECIPE

23 / FEBRUARY / 2022

SHEREE'S HEALTH DIARIES

Prep Time: 15 - 20 minutes
Cook Time: 15 minutes
Total Time: 30 - 35 minutes
Yields: 2 servings

As someone who struggled with gut issues most of my life, I always found it hard to find recipes that didn’t upset my tummy… cause bloating or weird and ‘wonderful’ bowel movements.

Which is why when I started working with clients on healing their gut, and during my own healing journey I started to play around with recipes! In fact, inside Reclaim Your Radiance - my signature gut healing 12 week program, I had a chef design the recipes so that they were super tasty!

This recipe I whipped up the other day, it was so simple and delicious I had to share! I hope you enjoy it!

P.S. If you struggle with chickpeas, the pasta should be a lot easier to break down. If you want to avoid it altogether or need a lower carb alternative, I love konjac noodles, not much flavour but the texture is great, otherwise zucchini noodles are always super easy.

INGREDIENTS

250g beef/venison/lamb mince
8 button mushrooms (chopped)
1 red capsicum (finely sliced)
1 handful of baby spinach (roughly chopped)
1 can tinned tomatoes (I used one with basil + oregano added)
100g chickpea fettuccine/spaghetti or 300g konjac pasta - any variety or 2 x sprialised zucchini
1 tbsp. olive oil
1 tsp. basil
1 tsp. oregano
Salt + pepper to taste

METHOD

Get a medium sized pot, fill it with water and bring to a boil.
Place the mince of your choice into a bowl, and sprinkle with salt, pepper, basil and oregano, mix thoroughly through with a fork or spoon.
Using a spoon, grab a tablespoon size of the mince and roll into a ball and place to the side, repeat the process until you have used up all the mince.
Rinse and chop up the capsicum, spinach and mushrooms.
Place a medium-sized saucepan on medium to high heat, and add in the olive oil and chopped veggies.
Allow the veggies to brown slightly and start to saute, before adding in the meatballs
Once the water is boiled, add the chickpea pasta and cook as per the back of the packet ~6 - 8 minutes. If you are using the konjac noodles, just rinse in water, drain and set aside. If using zoodles (zucchini noodles), dip in the boiling water for 2 minutes so they soften slightly but not too much.
Once meatballs are completely brown on the outside, pour in the tinned tomatoes, turn the heat down to low-medium, and allow it to simmer for 5 - 8 minutes, or until the meatballs are cooked all the way through.
The tomatoes should start to thicken slightly into a sauce as it reduces, and add in a little more salt + pepper here to bring out the flavour.
Remove the pasta from the heat and strain, before placing ½ in your bowl and the other half in a glass container. If you are using konjac pasta do the same.
Remove the pan from the heat and plate half on top of the pasta in the glass container and the other half on the pasta in your bowl, mix the sauce through the pasta and enjoy!

As always, if you do make this, be sure to tag me on social media @shereehannahwellness 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!

INSTAGRAM

Super Simple Prawn Salad Recipe

SUPER SIMPLE PRAWN SALAD RECIPE - A 5 MINUTE MEAL

09 / FEBRUARY / 2022

SHEREE'S HEALTH DIARIES

Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 5 - 10 minutes
Yields: 1 serving

This recipe got a lot of love on Instagram, so here I am sharing it!

I am such a fan of quick simple meals, especially when you are low on time and still want to eat clean, healthy foods! This one literally took me 5 minutes, and I hope you love it as much as I do! Enjoy!

INGREDIENTS

- 100g raw, deveined and peeled
- 8 baby carrots
- 1 large handful of mesclun salad greens
- 6 cherry tomatoes halved
- 3 mini capsicums
- 1 tbsp. slivered almonds
- ½ quick cup of brown rice/quinoa
- 1 tsp. kelp salt
- 1 tsp. all purpose seasoning

Dressing: 1 tbsp. lemon juice + 1 tbsp. olive oil + 1 tbsp. apple cider vinegar or 1 tbsp. balsamic vinegar

METHOD

Put the fry pan on medium heat with a little drizzle or spray of olive oil.
Whilst you are waiting for the pan to heat, gather all the ingredients, and chopping board.
Once the pan is heated, toss in the prawns and all purpose seasoning, allowing them to cook for around 3 minutes
Whilst the prawns are cooking, add the quick cup of rice to the microwave and heat as directed
Chop the veggies as directed and add to the bowl with the mesclun salad leaves at the bottom
Turn the pan off heat, add the rice to the pan and stir the prawns through before adding these to the salad
Top with slivered almonds and kelp salt, drizzle with salad dressing or 1 tbsp. balsamic vinegar

Dressing:
For the salad dressing either blitz it all for 30 seconds in a blender or pop all the ingredients into a protein shaker and shake vigorously for 2 - 3 minutes (I had this pre-prepared).

As always, if you do make this, be sure to tag me on social media @shereehannahwellness 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!

INSTAGRAM

Liver Loving Salad Recipe

LIVER LOVING SALAD RECIPE

19 / JANUARY / 2022

SHEREE'S HEALTH DIARIES

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yields: 1 serving

As the silly season winds down, it is likely our liver needs a little more love than normal, which is why this liver loving salad is not only super tasty, but nutritious for the organ that does so much for you every single day!

Filled with foods to support the liver detoxification pathways, not to mention it is straight out of the Reclaim Your Radiance recipe book! Yum!

INGREDIENTS

100g free range chicken
½ cup beetroot (diced)
1 large bunch kale
1 medium carrot (grated)
¼ cucumber sliced into half-moons
4 – 5 chopped walnuts
2 tbsp. pumpkin seeds
1 tbsp. coconut oil
Dressing: 1 tbsp. lemon juice + 1 tbsp. olive oil + 1 tbsp. apple cider vinegar.

METHOD

Add all dressing ingredients into a cup and mix together until combined. Set to the side.
Preheat the oven to 180 degrees Celsius and line an oven tray with baking paper. Add chicken and cut carrots to the tray, drizzle with olive oil, season with salt and pepper. Pop the tray into the oven for 15-20 minute, until chicken and carrots are cooked.
In a medium-sized saucepan, melt coconut oil over medium heat. Add chopped kale to the pan and stir-fry for 2 - 3 minutes until lightly cooked and softened.
In a large bowl, place the kale, add chopped cucumber, fresh beetroot, grated carrot, and chicken.
For the salad dressing either blitz it all for 30 seconds in a blender or pop all the ingredients into a protein shaker and shake vigorously for 2 - 3 minutes.
Drizzle the dressing over the salad, season with salt and pepper and enjoy!

As always, if you do make this, be sure to tag me on social media @shereehannahwellness 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!

INSTAGRAM

Healthy Chicken Nugget Recipe

HEALTHY CHICKEN NUGGET RECIPE

10 / NOVEMBER / 2021

SHEREE'S HEALTH DIARIES

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yields: 1 serving

Straight out of the Reclaim Your Radiance recipe book, this one is often a client favourite as everyone in the household enjoys it! A yummy twist on a no-so-healthy takeaway… who would’ve thought chicken nuggets could be this nutritious!

INGREDIENTS

- 100g free range chicken tenderloins (organic if possible)
- ½ cup egg whites
- ½ cup almond meal/gluten free oats
- 1 Tbsp. paprika
- 1 Tbsp. all purpose seasoning
- 1 Tbsp. basil
- 1 Tbsp. cumin

METHOD

Cut the chicken up into small same size pieces
Put the almond meal/oats in a bowl and add the seasonings
Put the egg whites in a separate bowl with the seasoning in it and mix
Dip the chicken into the egg white spice mix first, then the almond meal/oats
Coat the chicken well with the almond meal/oats and place on an oven tray with baking paper on it
Fan bake at 150 degrees for 12 - 15 minutes (until chicken is no longer pink)
Serve with a side of kale chips and sweet potato fries to make the meal complete.

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!

INSTAGRAM

Blueberry Chia Pudding Recipe

BLUEBERRY CHIA PUDDING

27 / OCTOBER / 2021

SHEREE'S HEALTH DIARIES

Prep Time: 10 - 15 minutes
Yields: 1 serving

This high protein, fibre and omega rich chia pudding is a great way to start your morning. Optimal for keeping those blood sugar levels balanced and supports a healthy bowel (and bowel movements).

INGREDIENTS

- 3 tbsp. chia seeds

- ⅔ cup unsweetened coconut milk/almond milk

- 1 scoop vanilla plant protein powder

- 1 tbsp. coconut flakes

- ½ cup blueberries (fresh or frozen)

- 1 tsp. honey (optional)

METHOD

Mix all the ingredients except the coconut flakes + berries together in a bowl
Leave to set for at least 15 minutes (best if left overnight)
Top with coconut flakes and blueberries.

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!

INSTAGRAM

The SHW Hormone Balancing Latte Recipe

THE SHWELLNESS HORMONE BALANCING LATTE RECIPE

5 / OCTOBER / 2021

SHEREE HEALTH DIARIES

If you’re looking for a yummy drink, that is not only going to support your hormones, but become your morning coffee replacement, you’ve come to the right place!

When it comes to balancing your hormones, one of the number one things you can do is actually take a break (or completely come off) caffeine!

Why? Well, a cup of coffee is like a cup of cortisol!

Yup, your morning mug that’s ‘getting you through the day’ is probably contributing to your hormones being out of whack. But hey, I’m not here to take your coffee away from you, although I do suggest you try this delicious alternative in its place for 4 weeks and see how the body responds!

ABOUT THE INGREDIENTS

The ingredients in this hormone balancing elixir aren’t all that complicated, in fact, I have kept it super simple because who wants to have 10 different ingredients they have to mix together every day!

The ingredients that I have included however are HIGH QUALITY sources… and therefore it is important that you use a brand you trust or one I have listed below, as it will make a difference to not only the taste, but more importantly the benefits!

MACA ROOT POWDER (gelatinized)

Originating in Peru, the yellow maca root is the most commonly found form, and is known for its benefits of balancing hormones, increasing libido, helping the body handle stress, and perfect during transitional phases (e.g. during your cyclic years or menopause).

2. ORGANIC CACAO POWDER

Cacao is also derived from Peru (at least the ceremonial and high grades are), and is known for its cognitive benefits, boosting our antioxidants, mental health and response to inflammation which is particularly key in balancing our hormones. It is the perfect substitute for coffee as you still get the little boost of brain powder, but it is also heart opening and doesn’t have the same energy crash!

I use @selenohealth’s chocolate maca powder (use code ‘SHEREE10’ for 10% off) that actually combines both the cacao and maca in one mix, but you can buy both as separate ingredients on their website.

3. DAIRY-FREE COLLAGEN CREAMER

This has been a more recent addition to my hormone balancing latte, and you can definitely make it without it, but I find that it is a delicious addition! Collagen is known in the beauty world for its positive effect on our skin, hair and nails, but even more importantly collagen is incredible for our gut health… which in turn supports our hormones! Not to mention it’s a little hit of protein to keep the blood sugars stable (again, quite the opposite to coffee).

I personally use @doseandco dairy free collagen creamer in my morning mug, they have a variety of yummy flavours, so it’s helpful to mix it up (caramel is my fave).

So there you have it, it’s super simple! All you will need is the above ingredients, your choice of milk and a milk frother (if you have one - otherwise a stove top will do).

HOW TO PUT IT TOGETHER

Ingredients:

- 1 tbsp. @selenohealth chocolate maca powder (use ‘SHEREE10’ for 10% off) or 1 tsp. maca powder + 1 tsp. cacao powder)

- 1 serve of @doseandco dairy-free collagen creamer (flavour of your choice)

- Milk of choice (I personally use unsweetened almond milk)

Method:

1. Add milk into frother and fill to just below max line (or on stove top)

2. Add in the powders and press the button to allow it to mix
** If you are using the stove, make sure it is on low to medium heat and allow the mix to simmer for 5 or so minutes**

3. Pour into your mug and enjoy!

If you do make this, be sure to tag me on social media @shereehannahwellness 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!

INSTAGRAM

Bounty Bar Bites Raw Treat Recipe

RAW BOUNTY BAR BITES RECIPE

15 / SEPTEMBER / 2021

SHEREE'S HEALTH DIARIES

Straight out of the Reclaim Your Radiance Wholefoods Recipe Book… my bounty bites! These little delights are vegan, gluten free, refined sugar free, but most definitely not FUN free!

Bounty bites are one of the most popular creations inside RYR so I thought I’d share a little taster with you! If you are a lover of coconut you are in the right place!

Coconut is a fantastic form of MCTs (medium chain triglycerides), whilst it has had a bad wrap for being high in saturated fats, MCT’s are actually super powerful when it comes to being antibacterial and antifungal (SIBO and candida I’m looking at you).

Coconut (and it’s oil), are a high quality fat source that have been linked to improved cognitive function, as well as increasing satiety (fullness), which as a result can help with weight loss. This is something to be mindful of though, as it is still a very high fat food and like all good quality fats, should be enjoyed in moderation (like a portion of one of these bounty bite slices).

MCT’s like coconut due to their shorter chains, are actually more easily digestible too! And because of the bonus of being antibacterial/antifungal this is another win for your gut! Check out the recipe below:

INGREDIENTS

Makes around 20 servings

- 3 & ½ cups shredded unsweetened coconut
- 1 tbsp. unsweetened vanilla extract
- ½ cup coconut cream
- 1 tbsp. coconut oil
- 2 tbsp. vanilla plant/collagen protein powder

1 – 2 tbsp. stevia (optional) to sweeten

For topping: ½ loving earth chocolate bar melted + 1 tsp. coconut oil

METHOD

Mix all main ingredients together in a bowl then pour in a long slice tray.
Put in the freezer and let it set for around 2 – 3 hours.
Top with melted chocolate mixed with coconut oil

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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SALTED CARAMEL PROTEIN BALLS RECIPE

06 / APRIL / 2022

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

INSTAGRAM

POPULAR

CHICKEN NOODLE SOUP RECIPE

23 / MARCH / 2022

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

INSTAGRAM

POPULAR

BLOOD SUGAR BALANCING SMOOTHIE RECIPE

9 / MARCH / 2022

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

INSTAGRAM

POPULAR

GUT FRIENDLY SPAGHETTI + MEATBALLS RECIPE

23 / FEBRUARY / 2022

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

INSTAGRAM

POPULAR

SUPER SIMPLE PRAWN SALAD RECIPE - A 5 MINUTE MEAL

09 / FEBRUARY / 2022

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

INSTAGRAM

POPULAR

LIVER LOVING SALAD RECIPE

19 / JANUARY / 2022

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

INSTAGRAM

POPULAR

HEALTHY CHICKEN NUGGET RECIPE

10 / NOVEMBER / 2021

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

INSTAGRAM

POPULAR

BLUEBERRY CHIA PUDDING

27 / OCTOBER / 2021

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

INSTAGRAM

POPULAR

THE SHWELLNESS HORMONE BALANCING LATTE RECIPE

5 / OCTOBER / 2021

SHEREE HEALTH DIARIES

ABOUT THE INGREDIENTS

HOW TO PUT IT TOGETHER

SHEREE BEAUMONT

INSTAGRAM

POPULAR

RAW BOUNTY BAR BITES RECIPE

15 / SEPTEMBER / 2021

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

INSTAGRAM

POPULAR