Strawberry and Blueberry Muffins

Looking for a mid-morning or afternoon snack to get you through? Delicious muffin recipe incoming! Beauty with this recipe is that you can also use frozen berries if you have any in the fridge. YUMMO! Ingredients 150g Natvia sweetener 2 eggs 1 tsp vanilla extract 40g butter, melted 1 cup milk 2 ½ cups plain […]

Nutrition Tips for Running During Pregnancy

running while pregnant

If you were running before you found out that you have a baby on the way the good news is that you most likely can continue to run. We know that exercising during pregnancy has a lot of benefits so if you are feeling well there is probably no need to hang up those running […]

Banana Muffins

Afternoon Tea sorted! Another quick and easy YUMMY snack, thanks to Nutritionist Tammy Mond. Ingredients 3 ripe bananas 1 tbs butter 1 egg 1.5 cups self-raising flour 2 tbs milk 1 pinch salt Dark chocolate chips (optional) Method Prepare a muffin tray. Preheat oven to 180C. Whisk egg. Mash the bananas. Combine the egg and […]

Choc Chip Cookies

A healthier version on a special sweet treat to kick off the new year, with thanks to Nutritionist Tammy Mond. Ingredients 1/2 cup natvia sweetener 1/3 cup melted butter 2 teaspoon vanilla essence 2 eggs 2 cups plain flour or option to use almond meal if you prefer 1 teaspoon baking soda 1 teaspoon salt […]

Nutrition Tips for Running in Summer

With summer, comes longer days and warmer weather. For many people this time of year is the most motivating for staying active. However, with warmer temperatures comes some challenges. Here are the top five nutrition tips for running in the summer thanks to Nutritionist Tammy Mond. Stay hydrated. On hot days it is important to […]

The Easiest Tomato and Feta Quiche

At this crazy-busy time of year, this super simple recipe is perfect for breakfast, lunch or even dinner when you’re in a hurry! Big thanks to Nutritionist Tammy Mond for yet another cracker. Ingredients 4 eggs 1 cup milk 2 tbs butter, melted 1/2 cup self raising flour 1 cup swiss cheese, grated 2 tomatoes, […]

Breakfast Smoothie

In this lateset recipe, Nutritionist Tammy Mond delivers a quick and tasty smoothie, perfect for breakfast, lunch, a snack – any time of day really! Enjoy 🙂 Ingredients 1 frozen banana 1 cup milk 2 dates (pitted) 2 tsp cocoa powder 2 tsp peanut butter Method Mix all ingredients in blender. Enjoy! Serves 1

Protein Pancakes

This month Nutritionist Tammy Mond cooks up these protein packed pancakes, perfect for your next Sunday morning! Ingredients: 1/3 cup rolled oats 3 eggs ½ scoop vanilla protein powder 2 tblspn of milk (milk of your choice) ½ tspn of cinnamon ½ tspn of vanilla essence Cooking oil (preferably coconut oil) Extras for toppings: 100 […]

Banana Bread

A healthier alternative on a crowd favourite thanks to Nutritionist Tammy Mond – YUM! Ingredients 100g butter, melted 2 eggs 2 large ripe bananas, mashed ½ cup milk 1 teaspoon vanilla extract 1 teaspoon baking powder 1 teaspoon baking soda 2 teaspoon Natvia sweetener ½ teaspoon salt 2 cups flour Instructions Preheat oven to 185 […]

What to Eat Before a Long Run

It is fair to say that we all tolerate foods differently. Just like with most things diet and exercise related, I believe that there is not a ‘one-size-fits-all’ type of solution when it comes to what we should be fueling our bodies with before we head out for a run. I know some runners who […]

Vegetarian Lasagne

Our recipe of the month is a vegetarian take on a family favourite – lasgane! Big thanks to Nutritionist Tammy Mond for this delicious delight! Ingredients 2 tbs oil ½ red onion, chopped 2 x 400g cans lentils, rinsed and drained 1 x can or tin of tomato pasta sauce, of choice 1.5 cups of […]