My Favourite Go-To Snack Recipe
MY FAVOURITE GO-TO SNACK RECIPE
11 / SEPTEMBER / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 2 mins
Cook Time: 0 mins
Servings: 1
INGREDIENTS
- 4 to 5 squares of dark chocolate (low sugar variety and at least 70% cocoa)
- 1 cup unsweetened, plain Greek yoghurt (Kalo is my favourite if you’re in NZ)
- ½ serve of unflavoured protein powder of choice (flavoured is fine too, but I find it too sweet)
Optional extras:
1 tbsp. nut butter or ¼ cup nuts of choice and/or ½ cup berries
METHOD
- Serve yoghurt into a bowl and mix in the protein powder
- Chop up the dark chocolate (or grating can be nice too)
- Add in the other toppings if you’d like
- 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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4 Ingredient Clean Chocolate Chip Cookies
4 INGREDIENT CLEAN CHOCOLATE CHIP COOKIES
14 / AUGUST / 2024
SHEREE'S HEALTH DIARIES
Cook Time: 10 minutes
Prep Time: 15 minutes
Servings: 12 cookies
INGREDIENTS
- 2 cups almond flour
- 1/4 cup coconut oil, melted
- 1/4 cup maple syrup
- 1/2 cup dark chocolate chips
METHOD
- Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
- In a bowl, mix almond flour, melted coconut oil, and maple syrup until well combined. Stir until the ingredients are well incorporated and the dough is smooth. The dough should be slightly sticky but firm enough to hold its shape.
- Gently fold in the dark chocolate chips using a spatula, ensuring that they are evenly distributed throughout the dough.
- Scoop out small portions of dough (about a tablespoon each) and roll them into balls with your hands. Place each ball onto the prepared baking sheet, spacing them about 2 inches apart. Once all the dough is portioned out, gently press each ball down with your fingers or the back of a spoon to form a cookie shape, about 1/4 inch thick.
- Bake for 10 minutes or until the edges are golden brown.
- Allow the cookies to cool before enjoying.
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 Ingredient Healthy BBQ Sauce Recipe
SIMPLE HEALTHY 5 INGREDIENT BBQ SAUCE RECIPE
17 / JULY / 2024
SHEREE'S HEALTH DIARIES
INGREDIENTS
- 1 cup tomato puree (or passata)
- 1/4 cup apple cider vinegar
- 2 tbsp Dijon mustard
- 1 tsp smoked paprika
- 1-2 tbsp natural sweetener (like stevia, erythritol, or monk fruit sweetener)
METHOD
- In a medium saucepan, combine the tomato puree, apple cider vinegar, Dijon mustard, smoked paprika, and natural sweetener.
- Place the saucepan over medium heat and bring the mixture to a gentle simmer.
- Reduce the heat to low and let the sauce simmer for about 10-15 minutes, stirring occasionally, until it thickens to your desired consistency.
- Taste the sauce and adjust the sweetness if needed. Add more sweetener for a sweeter sauce.
- Remove the sauce from heat and let it cool completely.
- Transfer the BBQ sauce to an airtight container or jar and store it in the refrigerator for up to one week.
This simple BBQ sauce is perfect for adding flavour to your BBQ Pulled Pork Tacos or any other dishes you 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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Birthday Cupcakes
MY GUT FRIENDLY BIRTHDAY CUPCAKES RECIPE
3 / JULY / 2024
SHEREE'S HEALTH DIARIES
Prep Time: 20 minutes
Cook Time: 18-22 minutes
Servings: 12 cupcakes
INGREDIENTS
For the Cupcakes:
- 2 cups almond flour
- 1/2 cup coconut flour
- 1/2 cup arrowroot flour
- 1 teaspoon baking soda
- 1/4 teaspoon salt
- 4 large eggs
- 1/2 cup coconut oil, melted
- 1/2 cup maple syrup or honey
- 1 tablespoon apple cider vinegar
- 1 teaspoon vanilla extract
- 1/2 cup unsweetened almond milk
For the Frosting:
- 1 cup coconut cream (refrigerate a can of coconut milk overnight and scoop out the solid part)
- 2-3 tablespoons maple syrup or honey
- 1 teaspoon vanilla extract
METHOD
- Preheat your oven to 350°F (175°C). Line a muffin tin with cupcake liners.
- In a large bowl, whisk together the almond flour, coconut flour, arrowroot flour, baking soda, and salt.
- In another bowl, beat the eggs and then add the melted coconut oil, maple syrup (or honey), apple cider vinegar, vanilla extract, and almond milk. Mix until well combined.
- Gradually add the wet ingredients to the dry ingredients, mixing until you get a smooth batter.
- Divide the batter evenly among the cupcake liners, filling each about 2/3 full.
- Bake in the preheated oven for 18-22 minutes, or until a toothpick inserted into the centre of a cupcake comes out clean.
- Allow the cupcakes to cool in the tin for about 10 minutes, then transfer them to a wire rack to cool completely.
- In a bowl, whip the coconut cream with a hand mixer until it becomes fluffy. Add the maple syrup (or honey) and vanilla extract, and whip again until well combined.
- Once the cupcakes are completely cool, spread or pipe the frosting on top of each cupcake.
- Decorate the cupcakes with fresh berries, shredded coconut, or any other gut-friendly toppings you like.
- Serve your delicious gut-friendly birthday cupcakes and 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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Double Chocolate Cookie Dough Protein Slice
DOUBLE CHOCOLATE COOKIE DOUGH PROTEIN SLICE
24 / APRIL / 2024
SHEREE'S HEALTH DIARIES
Sheree Hannah Wellness x Feeding Lara Collab
One of the biggest issues I see when it comes to healing the gut, balancing hormones and supporting metabolic function is actually a lack of protein intake, especially by women
Most of our snacks are geared towards higher carbohydrates or higher fats, which is typical in convenience type foods, but also in grabbing a handful of nuts or a piece of fruit.
This isn’t to say that those choices are wrong, but did you know that for a food to be considered ‘high protein’ it only needs to hit 5g of protein per serve. That really isn’t much - in fact, rice can be considered a high protein food if you were to measure in this way.
But it’s not, it’s predominantly a carbohydrate. As a nutritionist, I see the confusion this causes all the time, and to be honest it can get super frustrating - not just for me, but clients as well because they think they’re doing the right thing.
A HIGH PROTEIN SNACK TO SUPPORT HOLISTIC WELLNESS
That’s why I am obsessed with this slice, not only is it packed with delicious whole food ingredients (hello cacao), but we have ensured each slice contains about 12g of protein - if not more - so that your ‘high protein snack’ is in fact a high protein snack.
The @mitchells.nz protein powder is collagen based which supports hormone health, skin health and gut healing. The maca root powder is helpful for hormones, libido and energy levels and the tahini is high in antioxidants, anti-inflammatory and has minerals like magnesium to support our nervous system and brain health, much like cacao.
It also ticks a lot of boxes for those of you struggling to find something that is nourishing but won’t flare up your symptoms - this recipe is gluten free, dairy free, paleo, sugar free and keto friendly!
Enjoy and be sure to tag @feedinglara and @shereehannahwellness if you try it!
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 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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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
- Place cashews in a bowl of water and leave to soak for at least 4 hours
- Once soft drain the cashews and place them into a food processor with the rest of the ingredients
- 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!
POPULAR
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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)
- Add all the liquid to a medium saucepan
- 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 - Stir the mixture together
- Put on a low-medium heat and stir gently until the gelatin has dissolved for around 5 minutes
- In the last minute or so add the stevia and make sure this is well mixed through
- 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.
- Pop in the fridge for 2+ hours for it to set
- 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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How To Eat Chocolate Guilt Free
HOW TO ENJOY YOUR EASTER CHOCOLATE GUILT FREE
5 / APRIL / 2023
SHEREE'S HEALTH DIARIES
HOW TO ENJOY YOUR EASTER CHOCOLATE GUILT FREE… Without messing up your hormones!
You’re allowed to have your cake and eat it too (or easter eggs in this case)
When it comes to our health and eating habits, especially at this time of year, it can be very easy to find ourselves OVER-EATING or EMOTIONAL EATING… 😓 and an overindulgence in refined sugars and processed foods can send our hormones into haywire!
I’m here to help you ditch the guilt and eat intuitively whilst keeping those hormones happy! 🙌🏽
As someone who really used to struggle with binge eating, especially around Easter I can totally relate, and know the battles that can be going on in your mind right now 😣
I also know how much it used to end up affecting my mood, my energy and ultimately my next period because I had overindulged
Believe it or not, we actually have internal hunger cues and appetite regulators that help tell us when we are due to eat, and when we are full 🤯
However, I also know we are human 😅, and these can be easily overridden when it comes to emotion, stress, boredom or even hormonal imbalance
I want you to be able to go enjoy your easter eggs or hot cross buns with freedom, or choose not to from an empowered place 🍫😍 🙌🏽
Instead of focusing on what you can’t have, focus on what you really want! 🤩I can’t tell you the amount of times I have actually passed up chocolate, ice cream and cake because I really didn’t feel like it, 👌🏽 and other times where I have devoured more than my share! 😅
However, there was a time where bingeing was my go to, 😓 followed by purging…
I won’t even tell you what happened to the poor giant Reese’s pieces peanut butter egg that I ate in one sitting 🤦🏼♀️🤦🏼♀️🤦🏼♀️ But that was before I found the balance I now have 😍 There is no restriction, so there is literally no need to binge or purge 🎉🎉🎉
TIPS FOR CHOOSING WHAT TO EAT FROM A HEALTHY PLACE
I give myself full permission to have what I want, when I want, and this for me is truly FREEING! 🥳 However there are a few key things I also do, so that I know that I am making the decision from a healthy place.
- Ensuring I have had a protein rich meal, with plenty of leafy greens too, this way I know I am satiated, have given my body a bunch of nutrients and I won’t be trying to satisfy the hunger by filling myself up with sugar.
- I then practise intuitive eating, by asking myself and answering honestly - ‘Is this going to serve me right now?’ And the answer may very well be YES, I might really feel like the chocolate and want to savour and enjoy it, or I might check in and see I’m actually not that hungry right now and having the chocolate is only going to make me feel too full and bloated and that’s not fun. The key is to understand, there is no wrong answer.
- If I do choose to enjoy the chocolate (and I know at some point over Easter weekend I most definitely will), I am really present and mindful with it. I don’t just snack away in front of a screen, or mindlessly consume it without even realising I’m eating it. Instead, I notice the feel, taste, texture and sweetness of it as I enjoy every mouthful/piece. Mindful eating is an amazing practice to practise.
- Finally I make sure I am keeping on top of my supplements, magnesium is amazing to keep on top of sugar cravings, but also support your hormone health and reduce that stress hormone cortisol from floating around unnecessarily. I take this daily, and sometimes increase it during times like these to support my body.
FINAL THOUGHTS
By listening to my body, hunger cues, feeling into whether or not I am wanting the chocolate 🍫 from a place of lack and emotion, or because I truly want to enjoy it and savouring every delicious mouthful, has been a GAME CHANGER! 🤩🤩
And if it worked for me (with my history of ED), then I know it can work for you! 🙌🏽
Listen to what your gut is telling you (like seriously), take that pause and then make your decision from a place of empowerment and completely GUILT FREE! 😁
HAPPY EASTER!!
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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