snacks – Sheree Hannah Wellness

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!

INSTAGRAM

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!

INSTAGRAM

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!

INSTAGRAM

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!

INSTAGRAM

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!

INSTAGRAM

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!

INSTAGRAM

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)

Add the juice to small - 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 honey 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!

INSTAGRAM

Kefir Gummies Recipe

KEFIR GUMMIES RECIPE

16 / NOVEMBER / 2022

SHEREE'S HEALTH DIARIES

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

Fermented foods are becoming so popular with all the hype around how much it can support gut health, and there is definitely a beautiful place for them, however I often find people use them far before their tummies are ready.

With my clients, I often suggest we pause on the fermented foods first and focus on rebuilding and repairing before adding them in. Fermented foods are amazing prebiotics, and kefir is no exception. I have also found it is something myself and my clients tolerate far better early on (and from then on) in our journey’s than other fermented foods which is why I love @thewildfermentary kefir!!

I love having this once or twice a week as a drink (in a wine glass, because why not), but with my new obsession with gummies, I thought it would be awesome to try to make some. That way we combine the repairing with the prebiotics and let me tell you it was a great success!

Be sure to use my discount code: ‘SHEREE10’ if you want 10% off The Wild Fermentary Kefir!

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 kefir (I used @thewildfermentary)

- 4 Tbsp. gelatin (I used the nutraorganics natural grassfed unflavoured)

- 3 Tbsp. stevia (you can use honey instead, I was just keeping the sugar way down)

METHOD

1. Add the kefir 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 stevia (or 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!

INSTAGRAM

Cinnamon Vanilla Protein Mousse Recipe

CINNAMON VANILLA PROTEIN MOUSSE

02 / NOVEMBER / 2022

SHEREE'S HEALTH DIARIES

Prep Time: 5 minutes
Cook Time: 1 minute
Total Time: 6 minutes
Yields: 2 servings

Ever get cravings after dinner? Or absolutely love dessert like me? This yummy recipe will become a staple in your household if you do!

The best part is because it’s protein rich and contains cinnamon it can really support balancing your blood sugars which is fantastic before bed, and in beating the cravings.

Super simple and easy (just the way I like it), just pop it in the blender. I hope you enjoy it!

This recipe was taken directly from my 4 Week Gut Rese t 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 (SERVES 2)

Filling:
- 1 small banana
- ¼ tsp. xanthan gum
- ¼ tsp. cinnamon
- 1 tsp. vanilla essence
- 1 tbsp. almond butter
- 2 scoops vanilla protein powder
- ¼ cup almond milk

Topping:
Sprinkle of cinnamon

METHOD

Combine all ingredients in the blender, whip into a thick consistency and top with a sprinkle of cinnamon.

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!

INSTAGRAM

Liver Detox Gummie Recipe

DETOX CRANBERRY GUMMIES RECIPE

5 / OCTOBER / 2022

SHEREE'S HEALTH DIARIES

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

Detox time can often suck, you feel super restricted, there’s only so much you can do to make the food taste good, especially when you’re on the liver detox I do where there’s no salt! Whaaaatt!!

Often the thing I find the hardest is not having something to chew or sink my teeth into, and sometimes I just crave a little something after dinner, so when I had the idea to create little healthy gummy lollies I was so excited!

I actually tried and failed a number of times with this, but I am so pleased I persevered!

I chose cranberry juice in particular because it is something I am drinking on my detox currently as it is an awesome diuretic (helping with fluid retention) which supports detoxification and pulls out the water stored in our fat.

Cranberries themselves are also supportive for our lymphatic system - helping with things like cellulite and breaking down fatty particles in our body due to the flavonoids and enzymes inside.

The important thing here is that we aren’t using a crappy high sugar supermarket cranberry juice, but one that is pure cranberry juice, not concentrate! I personally used Lakewood Farms Organic Pure Cranberry here in NZ, just be sure to check the ingredients and sugar content on yours if you choose to use it.

You can replace cranberry juice with any other juice (again keep in mind the sugar content), I have also tried with lemon juice which is a bit sour but yummy!

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

INGREDIENTS

- 1 cup cranberry juice (I used Lakewood Farms Pure Cranberry)
- 4 Tbsp. gelatin (I used the nutraorganics natural grassfed unflavoured)
- 3 Tbsp. stevia (you can use honey instead, I was just keeping the sugar way down)

METHOD (as adapted from @boobtofood)

Add the cranberry juice to small - 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 (or honey) 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 :)

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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DOUBLE CHOCOLATE COOKIE DOUGH PROTEIN SLICE

24 / APRIL / 2024

SHEREE'S HEALTH DIARIES

A HIGH PROTEIN SNACK TO SUPPORT HOLISTIC WELLNESS

SHEREE BEAUMONT

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HEALTHY AIOLI RECIPE

23 / AUGUST / 2023

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

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CASHEW CREAM CHEESE RECIPE

14 / JUNE / 2023

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

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MANGO LASSI GUMMIES RECIPE

31 / MAY / 2023

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

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PROTEIN BANANA CAKE

17 / MAY / 2023

SHEREE'S HEALTH DIARIES

SHEREE BEAUMONT

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HOW TO ENJOY YOUR EASTER CHOCOLATE GUILT FREE

5 / APRIL / 2023

SHEREE'S HEALTH DIARIES

TIPS FOR CHOOSING WHAT TO EAT FROM A HEALTHY PLACE

FINAL THOUGHTS

SHEREE BEAUMONT

INSTAGRAM

POPULAR

PRE-WORKOUT GUMMIES RECIPE

29 / MARCH / 2023

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

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KEFIR GUMMIES RECIPE

16 / NOVEMBER / 2022

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD

SHEREE BEAUMONT

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CINNAMON VANILLA PROTEIN MOUSSE

02 / NOVEMBER / 2022

SHEREE'S HEALTH DIARIES

INGREDIENTS (SERVES 2)

METHOD

SHEREE BEAUMONT

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DETOX CRANBERRY GUMMIES RECIPE

5 / OCTOBER / 2022

SHEREE'S HEALTH DIARIES

INGREDIENTS

METHOD (as adapted from @boobtofood)

SHEREE BEAUMONT

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