Gluten Free Protein Oat Recipe

MY FAVOURITE BREAKFAST RECIPE EVER 👇🏼(gf protein oats - aka proats)

25 / OCTOBER / 2023
SHEREE'S HEALTH DIARIES

Honestly one of my favourite things about being in the USA at the moment, is the fact I can eat oats again (because gluten free oats are super accessible here)

Aaaaand now I get to combine it with my favourite protein powder from @mitchells.nz

YOU'LL NEED

🤍 1 scoop of @mitchells.nz protein powder (I used vanilla, but I LOVE chocolate too)
🥣 1/3 cup gluten free oatmeal
🥛 2/3 cup almond milk
🍓 1/2 cup raspberries
✨ 1 tbsp. almond butter drizzled

METHOD

  1.  Soak the oats in water overnight or for at least 15 minutes to activate, then strain
  2.  Add the almond milk (or milk of choice) and heat for 2 mins in microwave
  3.  Stir in @mitchells.nz protein powder, add more milk if required to reach desired consistency
  4.  Top with raspberries and almond butter
  5.  Enjoy!

I LOVE this proats recipe as a pre or post-workout snack, it’s super filling, nutritious, and perfect for building muscle with the addition of @mitchells.nz protein powder 💪🏼

Oats are a complex carb so they’ll nourish your body with easy-to-access energy without causing a huge glucose spike.

Berries enhance the sweetness without adding too many carbs or sugars.

Almond butter helps clothe those carbs, giving you energy for longer whilst preventing a glucose spike, keeping your blood sugar levels balanced.

Share this recipe with your workout buddy so you can try it together ✨

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 BREAKFAST RECIPE EVER 👇🏼(gf protein oats – aka proats) 25 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES Honestly one of my favourite things about being in the USA at the moment, is the fact I can eat oats again (because gluten free oats are super accessible here) Aaaaand now I get to combine it with my favourite protein powder from @mitchells.nz YOU’LL NEED 🤍 1 scoop of @mitchells.nz protein powder (I used vanilla, but I LOVE chocolate too) 🥣 1/3 cup gluten free oatmeal🥛 2/3 cup almond milk🍓 1/2 cup raspberries ✨ 1 tbsp. almond butter drizzled METHOD …


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INTRO TO BIOHACKING: TRANSFORMING YOUR ENERGY, HEALTH + PRODUCTIVITY! 18 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES What on earth is biohacking though? You may have heard the term all over the internet, but you really have no clue what it’s about or why people are talking about it? Don’t worry, I got you! Biohacking is a vast field with a myriad of strategies and techniques aimed at enhancing human health and well-being. In this blog, we’ll delve into four key areas of biohacking that can empower you to optimise your health and vitality. Essentially, biohacking is all about using …


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HOW I LOST 10 LBS WITH EASE AND KEPT IT OFF FOR GOOD 11 / OCTOBER / 2023 SHEREE’S HEALTH DIARIES I am the leanest, lightest, happiest, and healthiest I have been in almost a decade… And it isn’t from being on a diet or doing a protocol or a whole host of supplements that I’ve been taking. It’s from mastering the basics HOW I MASTERED THE BASICS Regulating my nervous system I stopped letting cortisol have a chokehold on my life, and it shows. Your stress levels directly dictate if your body can burn fat, or if it’s stuck …


Salted Caramel And Raspberry Chia Pudding

SALTED CARAMEL & RASPBERRY CHIA PUDDING RECIPE

28 / JUNE / 2023
SHEREE'S HEALTH DIARIES

Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Yields: 1 serve

Perfect snack or breakfast recipe, I personally love using the Mitchell’s Salted Caramel Protein for this, but if you can’t access that a vanilla based protein powder will work a treat too.

INGREDIENTS

-  1 scoop vanilla protein powder (plant/collagen)
-  3 tbsp. chia seeds
-  ⅔ cup unsweetened coconut/almond milk
-  1 tbsp. maple syrup
-  1 tbsp. tahini
-  1 pinch sea salt
-  ½ cup raspberries (fresh or frozen)

METHOD

  1. Mix all the ingredients together in a bowl, except for the raspberries
  2. Leave to set for at least 15 minutes (best if left overnight)
  3. Top with the berries 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!

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Mango Lassi Gummies Recipe

MANGO LASSI GUMMIES RECIPE

31 / MAY / 2023
SHEREE'S HEALTH DIARIES

Prep Time: 2 minutes
Cook Time: 8 minutes
Total Time: 10 minutes
Yields: 30 - 40 gummies

Fun fact: the gelatin in these is amazing to support gut health and repair gut lining, so these gummies are a win win! Check out the recipe below :)

INGREDIENTS

-  1 cup mango juice/blitzed frozen mango
-  1 cup coconut cream
-  8 tbsp. gelatin (I used the nutra organics natural grass fed unflavoured)
-  3 tbsp. stevia

METHOD

(as adapted from @boobtofood)

  1. Add all the liquid to a medium saucepan
  2. Sprinkle the gelatin over the juice (try spread it out evenly), and let it sit for a few minutes, this allows the gelatin to ‘bloom’
    *You will notice a wrinkled look forming on the surface as the liquid absorbs the gelatin
  3. Stir the mixture together
  4. Put on a low-medium heat and stir gently until the gelatin has dissolved for around 5 minutes
  5. In the last minute or so add the stevia and make sure this is well mixed through
  6. Remove from heat and pour into silicone moulds (I got mine from @littlegiantsstore and found using a tear dropper helped massively too. Alternatively you can use a container as long as it lifts out easily.
  7. Pop in the fridge for 2+ hours for it to set 
  8. Remove from moulds or cut them up (if in a container) and keep refrigerated for up to 14 days. 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!

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Protein Banana Cake - Feeding Lara

PROTEIN BANANA CAKE

17 / MAY / 2023
SHEREE'S HEALTH DIARIES

Your taste buds are going to thank me for this week’s recipe! The amazing @feedinglara and I have teamed up for a little collaboration - sharing Lara’s delicious high protein banana cake recipe!

Lara is in my opinion a genius in the kitchen and the best part is, she bakes everything completely paleo! Which means it’s gluten free, dairy free, grain free and refined sugar free - perfect for those of us who love nourishing our guts, enjoy some sweet treats but don’t want to load our bodies with crap! Which is where I come in to share some of the health benefits!

Two ingredients worth shining a spotlight on in this recipe are the seed butter of choice (Lara used tahini) and the ghee (an amazing butter replacement)

Tahini firstly is an awesome alternative for those who find nuts/nut butter don’t agree with them or causes irritation in their gut. Secondly, it’s super beneficial to the body as it is rich in antioxidants, and produces a natural anti-inflammatory effect, which pairs beautifully with the anti-inflammatory properties of ghee.

Ghee is so underappreciated IMO, not only is it a great lactose free + casein free (aka dairy free) alternative to butter, it maintains its stability when heated much like butter, making it a much safer and healthier alternative to vegetable and seed oils that produce a toxic compound acrylamide when heated. Meaning happier hormones, less period pain, and reduced digestive issues!

Check out Lara’s recipe here (and all the other amazing recipes on her blog), 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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Detox Bowl Recipe

DETOX BOWL RECIPE

3 / MAY / 2023
SHEREE'S HEALTH DIARIES

GF | DF | RSF | Paleo

Prep Time: 15 minutes
Cook Time: 8 minutes
Total Time: 23 minutes
Yields: 1 serving

This simple and easy recipe is perfect for lunch or dinner as well as supporting the major detoxification organ in your body - your liver! Beetroot, kale, carrot, and lemon juice are just some of the key ingredients to enhance detoxification, whilst making sure you have a balanced amount of amino acids and omega 3’s to support phase one and two detoxification as well as reducing inflammation! This recipe was taken straight out of my 4 week gut reset program! I hope you enjoy :)

INGREDIENTS

-  100g free white fish
-  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. olive oil
-  lemon juice
-  salt and pepper to taste

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

METHOD

  1. Add all dressing ingredients into a cup and mix together until combined, and set to the side.
  2. In a frying pan on medium heat, add a dash of olive oil, and once it is heated, add the fish, squeeze some extra lemon juice, and season with salt + pepper and cook for 3 - 5 minutes then flip over, and cook for another 3 - 5 minutes or until the fish is cooked through, and almost falling apart.
  3. Once the fish is cooked, remove from the pan and add the chopped kale, walnuts and pumpkin seeds to the pan and stir-fry for 2 - 3 minutes until lightly cooked and softened.
  4. Chop the cucumber, grate the carrot, and beetroot and set to the side
  5. In a large bowl, place the kale, add chopped cucumber, fresh beetroot, carrot, walnuts, and pumpkin seeds and top with the white fish.
  6. Drizzle the dressing over the salad 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!

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Apple Pie Smoothie Recipe

APPLE PIE SMOOTHIE RECIPE

25 / JANUARY / 2023
SHEREE'S HEALTH DIARIES

Prep Time: 2 minutes
Cook Time: 1 minute
Total Time: 3 minutes
Yields: 1 serving

This has to be hands down one of my absolute FAVOURITE smoothie recipes ever!! It is just so tasty, yummy and balanced at the same time!

It is one of my go-to post workout smoothies (in which I will leave out the chia seeds… we don’t really need fats post-training), or for breakfast or an afternoon snack.

It is super light and versatile! Plus the cinnamon helps with balancing your blood sugars!

This recipe was taken directly from my Reclaim Your Radiance Recipe Book, if you want to check out more recipes to keep your blood sugars and hormones in balance check it out here!

In the meantime, give this recipe a try!

INGREDIENTS

-  ½ red apple
-  ¼ tsp. cinnamon
-  1 scoop vanilla protein powder
-  1 tbsp. chia seeds
-  1 cup unsweetened organic almond milk (or other milk alternative of choice)

METHOD

  1.  Blitz all ingredients into a blender 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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Detox Carrot Salad Recipe

DETOX CARROT SALAD RECIPE

18 / JANUARY / 2023
SHEREE'S HEALTH DIARIES

Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Yields: 4 - 5 servings

What on earth do carrots have to do with detoxing? Well A LOT actually! Carrots are superstars when it comes to supporting our gut and hormone health!

The indigestible fibre you’ll find in carrots actually support in protecting the gut, and having grated carrots or raw carrot (if chewed well), can reduce the reabsorption of estrogen in the gut, as well as reducing the levels of bacterial endotoxins.

This is because of the fibre as well as the antibacterial, antifungal, antimicrobial properties which enable it to act as a natural antibiotic in the gut! Which is especially important when our body’s detoxification systems are overwhelmed!

We don’t want those extra estrogens or harmful bacterias to wind up crossing the gut lining and into the bloodstream! Or say goodbye to balanced hormones, optimal digestion and a regular metabolism!

This recipe is super popular and originated from a guy called Dr. Ray Peat… and was taken directly from my Cycle Syncing Crash Course Bundle Follicular Phase 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

-  1-2 raw whole carrots, rinsed with skin on (preferably organic)
-  1 tsp. apple cider vinegar
-  1 tsp. virgin coconut oil or extra virgin olive oil
-  Pinch of iodised sea salt, to taste

METHOD

1. Grate or peel the carrots thinly
2. Add the ACV, then oil, then salt and mix
3. Add to any meal you like, and keep in the fridge to enjoy for up to 5 days!

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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Morning Matcha Mood Boost Smoothie Recipe

MORNING MATCHA MOOD BOOST SMOOTHIE RECIPE

11 / JANUARY / 2023
SHEREE'S HEALTH DIARIES

Prep Time: 3 minutes
Cook Time: 1 minutes
Total Time: 4 minutes
Yields: 1 serving

Looking for a mood and energy boost in the morning but trying to stay away from that cuppa joe?

This smoothie might just be a great alternative for you! Packed full of antioxidants, and nutrients to support your brain function and concentration, as well as elevate your mood.

The key ingredient in this smoothie being the Goddess Greens powder which has barley grass, cinnamon and matcha (green tea).

Swapping regular coffee for the matcha will still give you an energy boost, but be a lot kinder to your nervous system and has way more antioxidants.

The cinnamon helps support keeping your blood sugars balanced, which is essential for balanced hormones.

And the barley grass helps support the acid-alkaline balance in the body… WIN, WIN, WIN!!

You could have this powder on its own with some milk of choice, or try it in the smoothie recipe I put together below!

INGREDIENTS

-  1 serve of Goddess Greens powder
-  ½ banana
-  1 scoop vanilla protein powder (I used @mitchell.nz)
-  1 cup unsweetened alt. milk (I used almond)
-  ½ cup of ice to pour over (optional)

METHOD

  1. Pop all the ingredients together in a blender, blend and serve over ice! 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!

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Hangover Elixir Recipe

HANGOVER ELIXIR RECIPE

28 / DECEMBER / 2022
SHEREE'S HEALTH DIARIES

Prep Time: 2 minutes
Blend Time: 1 minute
Total Time: 3 minutes
Yields: 1 serving

Whether it’s celebrating the silly season, you have a special birthday, or event, or you just had one too many last night, this hangover elixir has got you covered!

Reason being? The key ingredients aren’t just there to taste good, but the science behind them supports boosting your mood, replenishing diminished nutrients and increasing your body’s detoxification process to get that poison (yes your body sees and treats alcohol as poison) out of the body!

When it comes to hangovers, you may have heard about activated charcoal, this is something I recommend to my clients as no brainer, in fact if you can remember to have this before you drink and before you sleep you might not even need this elixir.

However, just so you know the jury is still out on whether or not it does in fact help. All I can say is from personal experience, that of my clients as well as family and friends… have all reported to feel better when they take it after alcohol consumption. It’s just important to take it away from other foods and supplements as it can stop the body from absorbing them.

If you’ve forgotten to take your activated charcoal or you’d prefer to opt for something in the morning, I’ve concocked this little elixir… But why these specific ingredients? Keep reading to find out!

NUTRITIONAL BENEFITS

Coconut water: you need to replenish your electrolytes + rehydrate after a big night, after all alcohol can really dehydrate you. Often we turn to a sugary drink like powerade/gatorade to replenish them, but if you do that you’re looking at dealing with super high levels of sugar or artificial sweeteners - not here for it! Coconut water is a great alternative and you can find many low sugar varieties.

Pineapple juice: this is great for boosting your serotonin levels (aka your mood stabilising + happiness hormone). With alcohol being a natural depressant, serotonin levels drop after a glass or two of your faves, so it can be great to add in something like pineapple that is high in tryptophan as serotonin is synthesised from tryptophan.

Orange juice + lemon juice: have been included as it contains the majority of your B vitamins, which can help you feel recharged and more like yourself, supporting energy, stress response and immune function too, lemon juice also supports the flushing out of the alcohol by stimulating the liver.

Salt: some added sea salt or kelp salt can be awesome again to assist in rehydration and balancing of those electrolytes, combined with the natural sugars from the orange and pineapple juice can be the perfect restoring balance!

So without further ado… here’s the recipe for you to try!

INGREDIENTS + METHOD

Ingredients:
-  1 cup coconut water
-  ¼ cup pineapple juice
-  ¼ cup orange juice
-  1 tbsp. lemon juice
-  ¼ tsp. sea salt

Method:
-  Blend or stir it all together 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!

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HANGOVER ELIXIR RECIPE 28 / DECEMBER / 2022 SHEREE’S HEALTH DIARIES Prep Time: 2 minutes Blend Time: 1 minute Total …

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Steak, Mushrooms, Bone Broth & Mashed Potatoes Recipe

STEAK, MUSHROOMS, BONE BROTH MASHED POTATOES RECIPE

23 / NOVEMBER / 2022
SHEREE'S HEALTH DIARIES

Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Yields: 2 servings

This dinner is super family friendly, as well as being super friendly for your gut! By now I imagine you’ve heard all the benefits of bone broth (if you haven’t I have a blog here for you).

Adding bone broth into a meal not only elevates the taste, but the health of your gut due to the boost of collagen and essential amino acids to help the healing and repairing of your gut!

This recipe was taken directly from my 4 Week Gut Reset Recipe Book, if you want to check out more recipes and ways to reset and support your gut health check it out here!

In the meantime, give this recipe a try!

INGREDIENTS

-  250g sirloin/eye fillet steak
-  100g button mushrooms, sliced
-  ¼ cup coconut cream
-  1 clove of garlic, mashed
-  150g potatoes
-  1 tbsp. olive oil
-  ¼ cup bone broth, (as needed) - you can use 1 tbsp. of powdered bone broth or paste if you prefer
-  salt + pepper to taste

METHOD

  1. Place potatoes and ½ tbsp. salt in a large saucepan, add water to cover by 2cm, and bring to boil over high heat.
  2. Reduce heat to medium and simmer until potatoes are tender and a paring knife can be easily slipped in and out of potatoes, 18 to 22 minutes.
  3. Whilst the potatoes are cooking, in a large frying pan on medium heat, add olive oil and garlic, bring to a simmer before adding the steak
  4. Allow the steak to cook for about 5-8 minutes each side, depending how rare you like it, before removing it from the pan and setting aside to rest.
  5. Add the mushrooms to the pan and keep on medium heat, browning the mushrooms, before adding the coconut cream and stirring through for no more than one minute.
  6. Remove from the heat and pour over the steak.
  7. Drain potatoes and return them to the saucepan.
  8. Cook over low heat, stirring, until potatoes are thoroughly dried, about 30 seconds.
  9. Remove from heat and, using potato masher, mash potatoes until smooth and no lumps remain. Stir in bone broth, oil, and salt to taste.

*N.B. You can use the second serve of 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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