Seared Tuna Salad With Mango And Avocado

SEARED TUNA SALAD WITH MANGO AND AVOCADO

24 / APRIL / 2024
SHEREE'S HEALTH DIARIES

Prep Time: 15 mins
Cook Time: 5 mins
Servings: 4

INGREDIENTS

-  400g fresh tuna steaks
-  2 tbsp olive oil
-  Mixed salad greens
-  1 ripe mango, diced
-  1 avocado, sliced
-  1 red onion, thinly sliced
-  Dressing: 3 tbsp olive oil, 2 tbsp lime juice, salt, and pepper

METHOD

  1. Preheat a grill pan or skillet over medium-high heat. While the pan is heating up, season the tuna steaks generously with salt and pepper on both sides.
  2. Drizzle 1 tablespoon of olive oil over the tuna steaks and rub it in to coat them evenly.
  3. Once the grill pan is hot, carefully place the tuna steaks on the pan. Sear them for about 1-2 minutes on each side, depending on the thickness of the steaks and your desired level of doneness. For medium-rare tuna, aim for about 1 minute per side. For well-done, cook for 2 minutes per side. Remove the tuna steaks from the pan and let them rest for a few minutes.
  4. While the tuna is resting, prepare the salad. In a large mixing bowl, combine the mixed salad greens, diced mango, sliced avocado, and thinly sliced red onion. Toss everything together gently to combine.
  5. In a small bowl, whisk together the remaining 2 tablespoons of olive oil, lime juice, salt, and pepper to make the dressing.
  6. Drizzle the dressing over the salad and toss again to coat all the ingredients evenly.
  7. To serve, divide the dressed salad among serving plates or bowls.
  8. Slice the rested tuna steaks thinly against the grain and arrange them on top of each salad.
  9. Garnish with additional lime wedges or fresh herbs if desired.
  10. Serve immediately and enjoy your delicious tuna salad with mango and avocado!

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

  1. Preheat your oven to 200°C (400°F).
  2. Season the chicken breasts with salt and pepper on both sides.
  3. 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.
  4. 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.
  5. 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.
  6. In the meantime, prepare the quinoa according to package instructions, if you haven't already done so.
  7. Once everything is ready, assemble your bowls by dividing the cooked quinoa, sliced grilled chicken, roasted vegetables, and fresh greens among four serving bowls.
  8. Drizzle the remaining tablespoon of olive oil over the bowls and season with additional salt and pepper, if desired.
  9. 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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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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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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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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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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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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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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Pre-Workout Gummies Recipe

PRE-WORKOUT GUMMIES RECIPE

29 / MARCH / 2023
SHEREE'S HEALTH DIARIES

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

One of the most common questions I get asked is “do I have to eat before I exercise?”

Short answer. YES.

Unless you are doing a walk or fasted cardio (with no resistance), then you are going to need something before you train. Especially first thing in the morning

But look, I get it. I personally cannot stomach a meal or anything remotely close to a ‘breakfast’ if I am exercising in the morning, so when I learnt a little trick it not only helped my training but my clients massively.

The trick is to pop a little honey under the tongue as that little glucose (sugar) hit tricks your brain into thinking it has had a meal, it is absorbed super quickly and breaks your fast so that you don’t start breaking down your muscles to use as a fuel source (and nope your body doesn’t automatically burn fat first thing in the morning if you start exercising).

Which is why having something before you train is super important.

These gummies actually tick a lot of boxes for such a small little snack… especially in the workout space you see not only do you have the honey for the ‘snack hack’, but the pomegranate juice contains polyphenol antioxidants that help your body get the oxygen and nutrients it needs during exercise as they increase nitric oxide bioavailability.

The pomegranate also helps rejuvenate mitochondria (the little powerhouses of your cells) which is what allows us to get the energy to exercise too. Amazing huh!?

I recommend having 2 - 3 of these if you’re needing a little something in the morning to get you going, or if you need a quick snack before the gym on those days you’re in a bit of a rush!

Side note: the gelatin 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 pomegranate juice
-  4 tbsp. gelatin (I used the nutra organics natural grass fed unflavoured)
-  3 tbsp. honey

METHOD

(as adapted from @boobtofood)

  1. Add the juice to small - 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 honey 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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