Ovulation Bowl Recipe
OVULATION BOWL RECIPE
13 / JULY / 2022
SHEREE'S HEALTH DIARIES
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yields: 1 serving
What on earth is an ovulation bowl? (I hear you ask), well it’s a recipe designed to incorporate a variety of the nutrients your body needs to support ovulation, the epitome of your menstrual cycle as a female.
When it comes to looking after our bodies, and nourishing our hormones, ovulation is the key player as it helps us as females produce the essential hormones we need to have a problem free period!
Eating in alignment with your cycle can have amazing benefits for your health, and is part of what’s now known as ‘cycle syncing’, where you nourish your body with foods that are supportive at each specific phase of your cycle.
This recipe was taken directly from my Cycle Syncing Crash Course Bundle Ovulation Recipe Book, if you want to check out more recipes and ways to live, eat and exercise in sync with your cycle check it out here!
In the meantime, give this recipe a try!
INGREDIENTS
- 1 small eggplant, sliced into circles
- ½ cup quinoa, precooked
- ½ red capsicum, sliced lengthwise
- 1 handful of spinach
- 1 tbsp. slivered almonds
- 10 cherry tomatoes, halved
- 100g salmon fillet, skin removed
- Juice of one lemon
- ½ tsp. oregano
- ½ tsp. basil
- 1 tbsp. honey mustard dressing
- Salt and pepper to taste
METHOD
- Line an oven tray with baking paper and set to 180 degrees Celsius, fan grill.
- Chop raw salmon fillet into even chunks, squeeze lemon juice over them and put to the side.
- Chop eggplant into thin circles (around 1 - 2 cm in thickness) and place on the oven tray, coat with olive oil, oregano, and basil, place on oven tray and let cook for 10 minutes
- Add pre cooked quinoa to a bowl, along with the sliced capsicum, spinach, and toss through.
- Remove eggplant from the oven and add to the bowl, then add the salmon, squeezing remaining lemon juice over, salt and pepper to taste.
- Top with slivered almonds and enjoy!
*N.B. You can double the recipe to have for leftovers the next day.
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!
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Healthy Honey Mustard Dressing Recipe
HONEY MUSTARD DRESSING RECIPE
13 / JULY / 2022
SHEREE'S HEALTH DIARIES
Prep Time: 2 minutes
Cook Time: 30 seconds
Total Time: 2.5 minutes
Yields: 10 - 12 servings
When it comes to having healthy hormones, having healthy fats in our diets make a huge difference! A lot of dressings that you’ll find in grocery stores are loaded with oils that will cause inflammation in your body and wreak havoc on your hormones (say goodbye to canola oil and sunflower oil please).
Instead you want to add oils that are NOT going to contribute to inflammation and actually can have anti-inflammatory properties, which is why in this dressing recipe you’ll find olive oil instead.
Do your hormones a favour and don’t miss out on flavour with this tasty dressing recipe!
INGREDIENTS
- 2 tbsp. dijon mustard
- ½ cup olive oil, extra virgin
- 2 tbsp. apple cider vinegar
- 3 tbsp. honey
- Pinch of kelp salt (or sea salt)
METHOD
- Blend in a food processor for 20 - 30 seconds, or shake vigorously until well mixed. Store in the fridge for up to one month.
** Drizzle ~1 tbsp. over your favourite salad or meal for some extra flavour
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!
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Almond Delight Smoothie Recipe
ALMOND DELIGHT SMOOTHIE RECIPE
15 / JUNE / 2022
SHEREE'S HEALTH DIARIES
Prep Time: 5 minutes
Blend Time: 1 minutes
Total Time: 6 minutes
Yields: 1 servings
Simple, easy, delicious breakfast or snack! Smoothies are a go-to in my household during my follicular and ovulation phase as a great way to pack in the nutrients whilst saving on cooking time!
This week’s recipe was taken directly out of the 4 week gut reset, so you know it is going to be super nourishing for your gut too!
INGREDIENTS
- 1 scoop vanilla protein powder (collagen/plant)
- ½ banana
- 1 tbsp. almond butter
- 1 cup unsweetened coconut milk
Optional: add 1 tsp. of cacao powder for a chocolatey hit
METHOD
1. Blend all ingredients together in a smoothie and serve.
**Optional to make into SMOOTHIE BOWL:
Add ½ frozen zucchini or ⅓ frozen avocado
Make sure the banana is frozen too
Top with a sprinkle of chia seeds and slivered almonds.
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 and Happiness,
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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Burger Bowl Recipe
BURGER BOWL RECIPE
25 / MAY / 2022
SHEREE'S HEALTH DIARIES
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Yields: 1 servings
Love burgers but feel guilty having them on a weeknight? First of all… let’s remove that guilt, because you can enjoy a burger anytime (just not everytime haha), it’s all about moderation!
But also, if you are looking for a yummy, healthier alternative where you have control of the ingredients and how things are cooked, check out this recipe! It was a huge favourite on IG so thought I would pop it here for safe keeping too!
INGREDIENTS
🍔 2 stems of kale, stem removed
🍔 5 Swiss brown mushrooms, diced
🍔 8 cherry tomatoes, halved
🍔 1/2 tsp. wasabi pepper
🍔 1 slice GF sourdough toast
🍔 1/3 cup vegan 🌱 cheese
🍔 2 x organic, free range beef patties (swap to 3 eggs cooked anyway for vegetarian option)
🍔 2 tbsp. homemade guacamole
METHOD
- Preheat the oven on fan grill to 180 degrees Celsius, line an oven with baking paper
- Put the gf bread in the oven with the sprinkle of vegan cheese + beef patties and cook for 10-12 minutes
- Chop the mushrooms, pull kale from stem, halve tomatoes
- Make homemade guacamole
- In a pan on medium heat, add a dash of olive oil, the kale, mushrooms, and sprinkle with wasabi pepper, sauté for 8-10 minutes
- Once mushrooms have browned, and kale has softened remove from pan, and place in the bowl
- Remove the toast and patties from the oven and add to the bowl along with cherry tomatoes
- Serve with avocado and salt + pepper to taste
Drop a ‘YES’ in the comments below 👇🏽 if you want my homemade guacamole 🥑 recipe!
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 and Happiness,
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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Chicken Pesto Zoodles Recipe
CHICKEN PESTO ZOODLES RECIPE
18 / MAY / 2022
SHEREE'S HEALTH DIARIES
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yields: 1 servings
I LOVE PASTA!! But what I don’t love is how heavy I used to feel after eating it! It turns out after some extensive testing, not only am I coeliac, but actually intolerant to rice, so it makes finding pasta pretty tricky without getting a massive bloat or reaction afterwards.
This is why I fell in love with zoodles, so quick, easy and best of all, they don’t bloat me! I know a lot of other women struggle with digesting grains too which is why I thought I’d share this recipe from my signature 12-week program Reclaim Your Radiance with you!
If pasta doesn’t get you bloated, try a gluten free variety mixed in with the zoodles if you like!
INGREDIENTS
- 100g chicken breast
- 2 heaped tbsp. basil pesto
- 2 large spiralised zucchini
- 1 cup baby spinach
- ½ cup sliced mushrooms
- 1 tbsp. olive oil
- ½ tsp. basil
- ½ tsp. oregano
- Salt and pepper to taste
METHOD
- Cook pasta as per instructions on the back of the packet (if using zoodles, wait to add them till the end)
- Cook chicken in seasonings on a medium heat in a fry pan for 5 – 10 minutes, until it starts to brown.
- Add baby spinach and mushrooms with olive oil and sauté for 2 – 3 minutes.
- Mix in the basil pesto and zoodles or pasta for 2 minutes before serving.
** Vegetarian Alternative: 70g Sunfed Chicken Free Chicken
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!
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Prawn Quinoa Buddha Bowl Recipe
PRAWN QUINOA BUDDHA BOWL RECIPE
04 / MAY / 2022
SHEREE'S HEALTH DIARIES
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Yields: 1 servings
I always hear from clients how they want lunches and meal times to be super easy, which is why I created a lot of ‘buddha bowls’ as part of my Reclaim Your Radiance recipe books. This prawn quinoa buddha bowl is one of them! It’s a staple in my house!
INGREDIENTS
- 80g pre-cooked prawns
- ½ cup quinoa (cooked)
- 1 handful baby spinach
- ¼ avocado
- ½ carrot finely sliced
- ½ capsicum diced
- 1 tbsp. soy sauce
MEHTOD
- Pan fry prawns lightly with olive oil for no more than 3 – 5 minutes on medium heat.
- Cook quinoa (as you would rice) in a pot with two parts water one part quinoa and bring to boil or until all the liquid is absorbed. Careful not to let it burn. Alternatively use a rice cooker.
- Slice all the veggies up.
- Add all ingredients to bowl and top with soy sauce
** Vegetarian Alternative: 2 poached eggs
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!
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Chocolate Protein Pancake Recipe
CHOCOLATE PROTEIN PANCAKE RECIPE
20 / APRIL / 2022
SHEREE'S HEALTH DIARIES
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yields: 1 servings
Breakfast can be such a bore!! And whilst we can be creatures of habit, especially when it comes to our morning meal, sometimes it is great to mix it up!
Unfortunately, pancakes aren’t normally the healthiest go-to, and tend to leave you feeling hungry with a sugar crash an hour or so later! This is where my protein pancakes come to the rescue!
This is one of my favourites to enjoy on the weekend when I have a bit more time! I hope you like them! Get creative with the toppings too!
INGREDIENTS
- 1 scoop chocolate plant protein powder
- 1/3 cup sugar free chocolate chips
- 1 egg
- 1 banana
- 1 tsp. cacao powder
- Water as needed (just a dash)
Toppings: 2 tbsp. unsweetened Greek or coconut yoghurt + ½ cup berries
METHOD
- Blend all ingredients together in blender
- Heat fry pan up to medium heat and lightly spray with olive or coconut oil
- Pour mixture into pan
- Wait for it to bubble then flip
- Leave for about 5 seconds then remove and add the next serving.
- Serve with berries + 2 tbsp. unsweetened Greek yoghurt or coconut yoghurt
** Number of pancakes made varies depending on the size of the pancakes.
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!
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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!
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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!
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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!
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