Healthy Butter Chicken Recipe
HEALTHY BUTTER CHICKEN RECIPE
13 / MARCH / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 10 minutes (plus marinating time for the chicken, which is at least 30 minutes)
Cook Time: 30 minutes
Servings: 4
INGREDIENTS
- 500g chicken thighs, cut into chunks
- 1 cup plain Greek yogurt (gluten-free)
- 2 tbsp ghee
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 tbsp ginger, grated
- 1 can (400g) crushed tomatoes (no added sugar)
- 2 tsp garam masala
- 1 tsp turmeric
- 1 tsp paprika
- Salt and pepper to taste
- Fresh cilantro for garnish
METHOD
1. Marinate chicken in yoghurt for at least 30 mins.
2. In a pan, heat ghee and sauté onions until golden.
3. Add garlic and ginger, cook for 2 mins.
4. Stir in tomatoes, garam masala, turmeric, paprika, salt, and pepper.
5. Add marinated chicken, simmer until cooked.
6. Garnish with cilantro and serve over cauliflower rice or quinoa.
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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Grilled Chicken Roasted Vegetable Buddha Bowl
GRILLED CHICKEN AND ROASTED VEGETABLE BUDDHA BOWL
28 / FEBRUARY / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 20 mins
Cook Time: 30 mins
Servings: 2
INGREDIENTS
- 2 chicken breasts (~300g - 400g total)
- 1 cup quinoa, cooked
- 1 large courgette, sliced
- 1 red bell pepper/capsicum, sliced
- 1 red onion, sliced
- 2 tbsp. olive oil
- Salt and pepper to taste
- Fresh greens (lettuce or spinach)
METHOD
- Preheat your oven to 200°C (400°F).
- Season the chicken breasts with salt and pepper on both sides.
- Heat a grill pan over medium-high heat. Once hot, add the chicken breasts and grill for about 6-8 minutes per side, or until cooked through and no longer pink in the middle. Remove from heat and let them rest for a few minutes before slicing.
- While the chicken is cooking, toss the sliced courgette, red bell pepper/capsicum, and red onion in 1 tablespoon of olive oil, salt, and pepper.
- Spread the vegetables out on a baking sheet lined with parchment paper and roast in the preheated oven for 20-25 minutes, or until tender and slightly caramelised, stirring halfway through.
- In the meantime, prepare the quinoa according to package instructions, if you haven't already done so.
- Once everything is ready, assemble your bowls by dividing the cooked quinoa, sliced grilled chicken, roasted vegetables, and fresh greens among four serving bowls.
- Drizzle the remaining tablespoon of olive oil over the bowls and season with additional salt and pepper, if desired.
- Serve immediately and enjoy your delicious and nutritious quinoa chicken bowls!
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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Sleepy Girl Mocktail Recipe
SLEEPY GIRL MOCKTAIL RECIPE
14 / FEBRUARY / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 3 mins
Cook Time: 0 mins
Servings: 1
INGREDIENTS
- 1 cup of tart cherry juice (or 2 tablespoons of concentrate + 250mL water)
- ½ cup probiotic drink (I used @thewildfermentary, another option could be olipop or poppi)
- 300mg of magnesium bisglycinate
- Ice cubes
METHOD
- Mix all the ingredients together and drink 30 mins - 1 hour before bed
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 Recipe
SMOKED SALMON + AVOCADO OMELETTE RECIPE
17 / JANUARY / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 10 mins
Cook Time: 10 mins
Servings: 2
INGREDIENTS
- 6 eggs
- 100g smoked salmon
- 1/2 avocado, sliced
- Handful of cherry tomatoes, halved
- Fresh herbs (dill or chives), chopped
- Salt and pepper to taste
METHOD
1. Whisk eggs and season with salt and pepper.
2. Pour into a heated pan.
3. Once the edges set, add smoked salmon, avocado, tomatoes, and herbs.
4. Fold the omelette in half and cook until eggs are fully set.
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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Christmas Mocktail Recipe
PEPPERMINT KISS MOCKTAIL RECIPE
13 / DECEMBER / 2023
SHEREE'S HEALTH DIARIES
This refreshing mocktail not only captures the essence of Christmas but also offers health benefits like reducing bloating, easing digestion and supporting detoxification + hydration! Making it the perfect go-to drink this silly season, with all of the taste and none of the hangover!
INGREDIENTS
- 1 cup coconut water (hydrating and rich in electrolytes)
- 1/2 cup unsweetened cranberry juice (packed with antioxidants + supports liver detoxification)
- 1/2 teaspoon pure peppermint extract (digestive aid)
- 1 tablespoon fresh lime juice (vitamin C boost)
- 1-2 teaspoons honey or maple syrup (natural sweetener)
- Ice cubes
- Fresh mint leaves and cranberries for garnish
METHOD
1. In a shaker or a stirring glass, combine coconut water, cranberry juice, peppermint extract, lime juice, and honey or maple syrup.
2. Shake or stir well to ensure all ingredients are thoroughly mixed.
3. Taste the mixture and adjust sweetness or peppermint flavour according to your preference.
4. Fill a glass with ice cubes.
5. Pour the Peppermint Kiss Mocktail over the ice.
6. Garnish with fresh mint leaves and a few cranberries for a festive touch.
7. Stir gently before sipping to enjoy the refreshing blend of flavours.
8. Sip slowly and relish the holiday spirit with this health-infused Peppermint Bliss Mocktail.
Embrace the joy of the season with this Peppermint Kiss Mocktail that not only satisfies your holiday cravings but also provides a dose of health benefits 🍸 Toast to good health and festive cheer with this Christmas-inspired mocktail!
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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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
- Soak the oats in water overnight or for at least 15 minutes to activate, then strain
- Add the almond milk (or milk of choice) and heat for 2 mins in microwave
- Stir in @mitchells.nz protein powder, add more milk if required to reach desired consistency
- Top with raspberries and almond butter
- 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 …
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 …
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
- 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.
- Cook the eggs however you prefer, my suggestion for this bowl is to poach them (click here for how to poach eggs)
- 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.
- Add the kale, sunflower seeds, asparagus, and avocado to a bowl along with the quinoa, bacon and squeeze the lemon over the bowl.
- 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. …
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 …
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
- 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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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
- 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).
- 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.
- 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.
- 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.
- 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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