Thanksgiving Mocktail Recipe

GOLDEN HARVEST PUMPKIN SPICE MOCKTAIL

22 / NOVEMBER / 2023
SHEREE'S HEALTH DIARIES

Celebrate Thanksgiving by adding a touch of warmth and spice to your day with this Golden Harvest Pumpkin Spice Mocktail!

A gluten-free and guilt-free alternative (or addition) to the classic pumpkin pie.

This festive mocktail captures the essence of the season without compromising on flavour.

INGREDIENTS

- 1/2 cup unsweetened pumpkin puree
- 1 cup coconut milk (or any plant-based milk)
- 1 teaspoon pumpkin spice blend
- 1 tablespoon pure maple syrup or honey
- 1/2 teaspoon vanilla extract
- A dash of ground cinnamon (for garnish)
- Whipped coconut cream (optional, for topping)

METHOD

1. In a blender, combine unsweetened pumpkin puree, coconut milk, pumpkin spice blend, maple syrup, and vanilla extract.

2. Blend until smooth and well combined.

3. Taste the mixture and adjust sweetness if needed by adding more maple syrup.

4. Prepare serving glasses by adding a dash of ground cinnamon at the bottom.

5. Pour the Golden Harvest Pumpkin Spice Mocktail into the glasses.

6. If desired, top with a dollop of whipped coconut cream for added creaminess.

7. Garnish with an extra sprinkle of pumpkin spice or a cinnamon stick.

8. Serve chilled and relish the delightful taste of spiced pumpkin without gluten.

Share the joy of Thanksgiving with friends and family while embracing the warm and comforting notes of spiced pumpkin. Enjoy during your festive celebrations!

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

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 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 …


Breakfast Bowl Recipe

BREAKFAST BOWL RECIPE

23 / AUGUST / 2023
SHEREE'S HEALTH DIARIES

GF | DF | RSF | Paleo

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

This simple and easy recipe is perfect for breakfast and also ensures you get your protein hit to start the day right!

INGREDIENTS

-  2 eggs
-  ½ cup cooked quinoa
-  3 strips of bacon (optional - if you don’t have it, ensure you increase to 3 eggs)
-  ⅓ avocado
-  2 stalks of kale stem removed
-  1 tbsp. sunflower seeds
-  1 tsp. olive oil
-  3 spears of asparagus, trimmed
-  1 lemon wedge
-  salt and pepper to taste

*Optional: add homemade aioli for extra taste.

METHOD

  1. Rinse the quinoa and drain well before adding it to a pot or rice cooker: 2 parts water to 1 part quinoa. Cover and simmer for 20 minutes on medium heat or until the water is absorbed and the quinoa is cooked.
  2. Cook the eggs however you prefer, my suggestion for this bowl is to poach them (click here for how to poach eggs)
  3. Once eggs are done, add kale, sunflower seeds and asparagus to a frying pan on medium heat and drizzle with olive oil and season with salt and pepper. Saute and simmer until the kale is tender and asparagus is softened slightly, around 3 - 5 minutes.
  4. Add the kale, sunflower seeds, asparagus, and avocado to a bowl along with the quinoa, bacon and squeeze the lemon over the bowl.
  5. Serve with a tbsp. of homemade aioli if desired.

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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BREAKFAST BOWL RECIPE 23 / AUGUST / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes Yields: 1 serving This simple and easy recipe is perfect for breakfast and also ensures you get your protein hit to start the day right! INGREDIENTS –  2 eggs –  ½ cup cooked quinoa –  3 strips of bacon (optional – if you don’t have it, ensure you increase to 3 eggs) –  ⅓ avocado –  2 stalks of kale stem removed –  1 tbsp. sunflower seeds –  1 tsp. …


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WHAT’S DISRUPTING YOUR BLOOD SUGAR LEVELS? 13 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES I tracked my blood glucose levels for a month, here’s what I found out:       EFFECTS OF HIGH BLOOD SUGAR Energy levels Blood sugar provides the primary source of energy for the body’s cells. Hormone balance Insulin imbalances can affect other hormones in the body. Metabolism High levels of blood sugar can lead to insulin resistance and weight gain. Gut microbiome Blood sugar fluctuations can influence your gut bacteria composition. The best insight of all: I still ate things like pizza and ice cream …


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IS THIS REALLY POSSIBLE? 5 / SEPTEMBER / 2023 SHEREE’S HEALTH DIARIES As I sit here in complete and utter disbelief at my life… I’m asking myself, is this really happening? To me? If you’d have told me 3 months ago I’d be sitting in the international terminal ready to make the biggest, scariest decision I’ve ever made in my life… I dunno that I would’ve believed you MY DREAM Don’t get me wrong, I’ve wanted for longer than you could possibly imagine to make this dream a reality, but the divine timing and intervention of it all has really …


Healthy Aioli Recipe

HEALTHY AIOLI RECIPE

23 / AUGUST / 2023
SHEREE'S HEALTH DIARIES

GF | DF | RSF | Paleo

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

I love aioli, but what I hate about store bought ones is the seed oils!! So you can enjoy this knowing you ain’t putting any nasties in your body that will wreak havoc on your hormones, drive inflammation and damage your gut!

INGREDIENTS

-  1 cup extra virgin olive oil
-  1 egg
-  1 tsp. iodised sea salt
-  1 small clove of garlic (optional)
-  juice from 1/2 a lemon

METHOD

  1. Blitz in a blender or food processor for 20 - 30 seconds, until smooth, then place in a jar and store in the refrigerator for up to a week.

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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aioli

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Anti-Inflammatory Soup Recipe

PUMPKIN, TURMERIC + COCONUT ANTI-INFLAMMATORY SOUP RECIPE

26 / JULY / 2023
SHEREE'S HEALTH DIARIES

Prep Time: 4 hours
Cook Time: 2 minutes
Total Time: 4 hours 2 minutes
Yields: 4 serves

Such a beautiful recipe for those nights you want something warm and nourishing for the body and soul!

INGREDIENTS

-  1 large pumpkin (roasted in cinnamon + cumin)
-  1L veggie or chicken stock
-  400g canned coconut milk
-  1 clove of garlic
-  1 tsp. cumin
-  1 tsp. cinnamon
-  2 tbsp. turmeric 
-  100g white fish
-  salt + pepper to taste
-  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 the 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. If you are serving this immediately after cooking the soup, cook the fish in a small fry pan with a small spray of olive oil on a low to medium heat, with salt + pepper to taste, until cooked all the way through. Cook any other veggies you want in the pan at this time too. 
  5. Serve with 2 - 3 ladles of soup over the white fish as well as any other veggies you may have decided to add.

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 & 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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Vegan protein source. Buddha bowl dish, avocado, pepper, tomato, cucumber, red cabbage, chickpea, fresh lettuce salad and walnuts, nuts, beans, . Healthy vegetarian eating, super food. Top view.

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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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THIS IS WHAT’S DRAINING YOUR ENERGY 21 / JUNE / 2023 SHEREE’S HEALTH DIARIES More sleep isn’t the answer to …

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CASHEW CREAM CHEESE RECIPE 14 / JUNE / 2023 SHEREE’S HEALTH DIARIES Prep Time: 4 hoursCook Time: 2 minutesTotal Time: …

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Cashew Cream Cheese Recipe

CASHEW CREAM CHEESE RECIPE

14 / JUNE / 2023
SHEREE'S HEALTH DIARIES

Prep Time: 4 hours
Cook Time: 2 minutes
Total Time: 4 hours 2 minutes
Yields: 2 - 3 cups

This has to be one of my favourite toppings for toast or my hormone loving bread. It’s a crowd favourite and also goes super well on platters.

INGREDIENTS

-  100g raw cashews (roughly chopped)
-  30mL unsweetened almond milk
-  1 tbsp. Dijon mustard 
-  2 - 3 tbsp. lemon juice
-  Pinch of salt flakes

METHOD

  1. Place cashews in a bowl of water and leave to soak for at least 4 hours 
  2. Once soft drain the cashews and place them into a food processor with the rest of the ingredients 
  3. Pulse until smooth, creamy consistency, add more almond milk if necessary

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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cashew cream cheese

CASHEW CREAM CHEESE RECIPE 14 / JUNE / 2023 SHEREE’S HEALTH DIARIES Prep Time: 4 hoursCook Time: 2 minutesTotal Time: …


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5 HORMONES AFFECTING YOUR ABILITY TO LOSE WEIGHT 7 / JUNE / 2023 SHEREE’S HEALTH DIARIES Hormone health plays a …


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MANGO LASSI GUMMIES RECIPE 31 / MAY / 2023 SHEREE’S HEALTH DIARIES Prep Time: 2 minutesCook Time: 8 minutesTotal Time: …


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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5 SIMPLE STEPS TO START BALANCING YOUR HORMONES TODAY 24 / MAY / 2023 SHEREE’S HEALTH DIARIES Here are five …


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PROTEIN BANANA CAKE 17 / MAY / 2023 SHEREE’S HEALTH DIARIES Your taste buds are going to thank me for …


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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PROTEIN BANANA CAKE 17 / MAY / 2023 SHEREE’S HEALTH DIARIES Your taste buds are going to thank me for …

Detox Bowl

DETOX BOWL RECIPE 3 / MAY / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: …

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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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DETOX BOWL RECIPE 3 / MAY / 2023 SHEREE’S HEALTH DIARIES GF | DF | RSF | Paleo Prep Time: …

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I’M F*CKING OVER THIS MEDICAL GASLIGHTING! 12 / APRIL / 2023 SHEREE’S HEALTH DIARIES It’s time you were taken seriously …