Breaky Muffins

Looking for a savoury snack or quick breakfast idea? Then these simple savoury muffins may be your new goto.
Hux even had some for lunch yesterday and absolutely loved it!

I’m very much a sweeter kinda breaky gal so I have been looking at adding more savoury foods into my mornings and these are definitely a winner. I hope you like them just as much as we do.

Don’t forget to tag me if you end up making them, I would love to see your creations.



Breaky Muffins

  • Servings: 9
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Ingredients

  • 1 cup of buckwheat flour
  • 1 cup of almond meal
  •  2 tsp of baking powder
  • Salt and pepper
  •  1 tbsp each of dried oregano, rosemary and fresh parsley
  •  1 carrot grated
  •  1 zucchini grated
  •  2 eggs
  •  1 cup of almond milk
  •  1 tbsp of nutritional yeast or sprinkle of goats feta
  •  Handful of olives or sundried tomatoes
  •  Pumpkin seeds


Method:
Pre heat oven to 180°C and prep a silicon muffin tray
In a large bowl add all dry ingredients and mix together
In a seperate bowl add in all other ingredients whisking to combine. Add this to your dry ingredients and give it a really good mix.
Pour mixture into muffin moulds and top with pumpkin seeds, bake for 20- 25 mins or until brown and cooked through
Let cool in tray before putting in a airtight container and enjoy

Tahini Tuna Salad

If you are looking for a quick and healthy go-to lunch then this is it. I literally created this using what ever I had in the cupboard and fridge while Hux was asleep. Being a cat napper I knew I only had 20 minutes so the pressure was on!

The end result? One bloody tasty salad. No prep needed, just a good knife and your trusty ol hands.

You can easily swap the tuna out for any protein which is what I love. Chicken, tofu and chickpeas would go well with this. Who said salads had to be boring!?

Tahini Tuna Salad

  • Servings: 1
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  • 2 big handfuls of spinach
  • 1 cooked beetroot diced (I use the pre-cooked in the vacuum sealed packets)
  • Handful of cherry tomatoes
  • 1/4 cup of diced cucumber
  • 1/4 avocado diced
  • 1/4 cup of chopped walnuts
  • Hanful of snowpeas (optional)
  • 1 tbsp of pumpkin seeds
  • 1 can of tuna in springwater

Dressing:

  • 1 tsp of apple cider vinegar
  • 2 tbsp of hulled tahini

Method:

Add all salad ingredients into a bowl, mix well.

Add in the tahini and ACV and massage in with hands.

Top with extra pumpkin seeds and hemp seeds (optional)

Baked Berry Oats

Yumm!! This is one of my absolute fav recipes for breakfast. Super healthy, incredibly filling and so delicious that it will be a winner in your household too.

Oats are such a nourishing option when it comes to breakfast. A source of carbs and protein, as well as being low GI (which means no crazy buzz with the crash afterwards). To make oats a little more glamorous I have packed this recipe full of sweet berries, nuts and seeds.

I like to make these on a Sunday so I have breakfast sorted for the next few days. Alternatively you can halve the recipe so you can still mix up your breakfasts with other recipes or if you have a family than this will feed you all without having to make sperate breakies (winning!!)

I like to top mine with coconut yoghurt, extra nut butter and some fresh berries but feel free to mix it up either with greek yoghurt or even ice cream for a dessert option.



Baked Berry Oats

  • Servings: 4
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Ingredients

  • 2 cups of rolled oats
  • 2 tbsp of chia seeds
  • 2 tbsp of linseeds
  • 2 tbsp of pumpkin seeds
  • 1/2 tsp of ground cinnamon
  • 1/2 cup of coconut flakes
  • 1/4 cup of crushed walnuts
  • 1/4 tsp of vanilla extract
  • 2 tbsp of honey or maple syrup
  • 1 tbsp of almond or peanut butter (optional but totally worth it)
  • 1 cup of coconut or almond milk
  • 1 cup of frozen berries

Method:

Pre heat your oven to 180 degrees C.

In a large bowl combine all your dry ingredients. Mix well.

Now add in your wet ingredients stirring to make sure the mixture is well combined and spread through evenly.

Divide mixture into 4 seperate oven proof dishes (I used a small quiche dish) or one large oven proof bowl.

Place in oven and bake for 20-25 mins or until top is golden.

To serve top with either coconut or greek yoghurt.



My battle with self acceptancence

Ok gals, I am going to be real with you all and share something that has controlled my life for sometime. Over the years I have been asked ‘what was the one thing that made you choose to become a holistic health coach?’ For me the answer was never simple. So many areas in my life needed attention and my life needed a major overhaul however, it wasn’t until recently that I discovered the true reason I travelled down this incredible path… My battle with self acceptance.

To me self acceptance is exactly that, accepting who you are, where you are and for all you are becoming. I always struggled with knowing my identity and where I belonged even from the time I was little I always had some sense of doubt and uncertainty.

As I got older I started to feel lost and confused. I used food as a comfort to help cover my emotions that I didn’t understand. Food was the one thing I could control and I would sometimes eat until I felt sick. This is where my unhealthy relationship with food started. I gained weight, felt sick all the time and felt so unhappy within myself. I hated the way I looked and dreaded anybody seeing my body.

The battle had started and the worst thing was that my loved ones had no idea as the battle was within myself. So many girls and women have this struggle each for different reasons and this was mine. To be honest, I still had this struggle up until Hux was born.

I had conditioned myself to wake up everyday and analyse by body, picking it to pieces and listing all the things I didn’t like. Oh gosh I am cringing even writing this but it was the truth. This was the WORST way to start the day and of course only fuelled my lack of self acceptance and body shaming.

So what changed? You would think having a baby would only create more doubt and hate and I would be lying because at first it did. My body changed in so many way and I did struggle at the start to recognise and understand my new body. I would look in the mirror and grab my excess skin and think ‘all that hard work has gone out the window’ but that’s not true.

It only took me to look at this incredible miracle baby to realise life is freaking amazing. I mean what is perfect? I always thought if I looked a certain was that I would be happy, if I didn’t have stomach rolls and was super lean that all my questions would be answered. I used to train super hard to achieve what I thought would make me happy when all it did was made me tired, depleted and forever chasing an impossible goal.

After having Hux I took sometime to fill up my very empty cup. I started listening and taking my own advice like I would with my beautiful clients and started doing the ‘inner work’ I always go on about and something shifted. I started to feel comfortable, calm and like I had finally found my place in this world. A light had switched on and I could see everything that I had been missing. I was freaking free!!

Holy moly it is a good feeling. I no longer strive for perfection, I practice gratitude towards my body everyday (even when my inner mean girl pipes up and yes she still does), I eat more intuitively and abundantly, I feel so happy where I am and what is to come (so many exciting things in the works) and most of all I am just loving being me.

So if you are someone that struggles with self acceptance I want you to do your inner work. You have absolutely nothing to lose but everything to gain and don’t worry ya gal Emma is here to help.

Inner work checklist

1. Ask the big ones

• What would make you truly happy? Not what society wants, it’s what would make you scream with excitement happy like you’re at a spice girls concert.
• What is stopping you from achieving this?
• What needs to change?

2. Self care

• Are you looking after yourself? Do you do atleast two things a day for you? If not GF today is the day!

3. Positive self talk

• This was the one for me. Instead of talking yourself down try the opposite and start listing what you love about yourself.

4. Eat intuitively

• This needs a blog on its own but to put it simply listen to your body and what it’s telling you. It knows best and what it needs so before you get fist deep in a packet of chips (I’m totally guilty here) ask yourself what is it I am actually craving?

5. Show up for yourself everyday

• Only you have the power the change your perspective. I always say to myself ‘If today was my last day how would I want to live?’ the next step… start living that life beautiful.

These 5 steps are just the beginning of something seriously life changing and for the sake of not making this blog any longer (if you’re still reading your amazing!) I am going to email all my subscribers my full inner work checklist so you can start creating your best life yet. If you aren’t a Blissful Health member you can subscribe on the homepage of my website.

Alright this mumma better get this day started and go and get my little man who has just woken up. I can’t wait for you all to read this and to start experiencing some major self love

Much love,
Emma

Chocolate Mousse Cups

Have you ever thrown a whole lot of ingredients together and ended up creating the most epic raw treat ever? Well that is exactly what happened here.

I love chocolate mousse and since I became intolerant to dairy I have really missed it. So I thought I would test myself and see if I could make a gluten and dairy free version that tasted incredible and was full of amazing health benefits.

These are amazing for a afternoon snack, dessert or for a gathering with friends.

I like to keep mine in the freezer and take out 5 minutes before I want to eat it so it has time to soften slightly to give you that velvety mousse texture however, I am also known to be impatient and eat it straight from the freezer.



Chocolate Mousse Cups

  • Servings: 12
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Ingredients

Base:

  • 1 cup of pitted dates
  • 1/4 cup of boiling water
  • 1/4 cup of melted coconut oil
  • 1 cup of coconut flour
  • Pinch of Himalayan salt

Chocolate Mousse:

  • 1/2 cup of cashew nuts (best soaked for a few hours)
  • 1 can of full fat coconut milk
  • 1/4 tsp of vanilla extract
  • 1 tbsp of maple syrup
  • 3 tbsp of melted coconut oil
  • 1/2 cup of raw cacao powder
  • Pinch of Himalayan salt

Method

  1. Grease a small silicon muffin mould
  2. To make the base add dates, boiled water and vanilla extract to a blender and let sit for 5 minutes.
  3. Once soaked blitz to make a date paste. Add in the coconut flour, 1/4 cup of coconut oil, salt and blend together.
  4. Once combined press into the base of each mould around 1 cm high. Once done place in freezer.
  5. While this sets make the mousse by adding all mousse ingredients into the blender and blitz until it has become a smooth chocolate custard like texture. 
  6. Pour mixture into each of the moulds. 
  7. Top with cacao nibs, hemp seeds or what ever your heart desires.
  8. Pop back into the freezer for 2 hours to set.
  9. Once set you can remove from the moulds and store in a airtight container in the freezer.



My weekly grocery haul

I think most people would agree that grocery shopping can be stressful and not enjoyable. Well not for this mumma, I have always liked going grocery shopping (I know weird huh!) Even more so now that I have studied health and nutrition. I really look forward to going to the farmers markets and shops to buy our food ready to cook healthy nourishing meals.

I also know that grocery shopping and cooking is one of the last things people want to do so this had me thinking, why not share with you my shopping tips and weekly buys. It may just be what you need to make that shop a little quicker and more affordable. So with out further ado let’s get to the nitty gritty.

If food shopping just isn’t your thing it could be for a few reasons:

  1. You actually just don’t like it
  2. You have kids (enough said)
  3. You never know what to cook/buy
  4. You work long hours
  5. You find it expensive

I totally understand all of these and luckily there are a few ways to kickstart and epic shopping haul.

  • Plan your meals. Spend 15 minutes on Saturday night writing down what meals you would like to cook, then write down which ingredients you will need. This not only saves you money (no food wastage) but also time only having to goto the shops once instead of 2 or 3 times.
  • Order online. If you dont have time or really don’t enjoy shopping plan your meals and do an online shop. This can all be done while sitting in your Pj’s snuggled up at home. 
  • Look what is on special. If we see things on special that we might not need just yet we buy it anyway. Saving a couple dollars here and there adds up in the long run.
  • Buy in season. By basing your meals around what’s in season you will find your total will be alot cheaper and the food will be a lot fresher.

So what veggies and fruit are in season? Being Winter here in Australia we have so many delicious foods available. So our weekly shop normally consists of:

Fruit: Lemons, Kiwi fruit, Avocado, Bananas, Orange, Mandarin, Apples and grapes just to name a few.

Vegetables: Spinach/Kale, Capsicum, Pumpkin, Zucchini, Brocolli, Carrots, Sweet potato, Cauliflower, Celery, Beetroot and Mushrooms*

We try to get vegetable that will go in a varity of meals from bakes, soups, salads, curries and stews.

Another reason to buy seasonal is that mother nature is incredible and intentional. Fruit and vege are grown at certain times of the year for a reason. As the cooler months are here you will notcie a lot of food containing Vit C and A coming into season. This helps us fight off sickness and helps build a healthy immune system. Pretty amazing!! Think lot’s of red and orange colours for immune bosting vegetables.

We try to fill most of our bags up with wholefoods (nothing processed or in packages) So this is the majority of our shop.

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However we obviously need other foods to create nourishing meals so our other weekly staples include:

Protein: Grass fed meat, Salmon/tuna, Organic Tofu, Free range eggs from the farmers, Organic canned legumes, you can find these in coles and woolies (try to not consume too many canned items due to the chemicals in the packaging and salt content)

Grains: Quiona, Brown rice, Buckwheat/Wholemeal pasta, GF rolled oates, Organic Oat Sourdough (I freeze this and use as needed so it doens’t go off) and rice noodles.

Healthy Fats: Coconut yoghurt, Nut butter (no added salt), Nuts and seeds, Coconut milk (canned and carton), Tahini and Olive and Coconut oil.

Other items: Frozen berries, Buckwheat crackers, Dates, Muesli bars (from the health food isle, always check the ingredients. The longer the list the faker the food), Tamari (GF soy sauce), Tahini, Vegan chocolate, Raw local honey, Herbs and spices and then our household items.

What I love about this is it means we avoid the whole middle 2 items containing the lollies, chips, soft drink ect so no temptation to grab and go. The health food isle has so many great snacking options for kids, a few of my favs are below. Grabbing these at the beginning of your shop means you are less likely to want to go down the chocolate isle. 

I also like to do a little meal prepping to get us ready for the week. This helps when we are both super busy with work and Hux. I like to have something sweet like blissballs, cut up fruit or some homemade biscuits like these yummy choc chip cookies from my eBook and also some savoury food like cooked quinoa, roasted sweet potato, boiled eggs, frozen banana, granola, my paleo bread and chooped up veggie sticks. This means that I have heaps of healthy snacks on hand plus some throw together lunch options.

It only takes and hour out of my week to have so many great options available. Once you get into the habit it honestly doesn’t feel like a chore. Even by prepping one or two things will make your life even easier. I now add in prepping some food for Hux which is normally poaching fruit or steaming veggies ready for his little meals.

If time is something you lack then I encourgae you to look into slow cooker meals and cooking in bulk. This means it can be cooking while you are at work and you are able to freeze some meals ready for days your are late home or don’t feel like cooking.

I honestly could go on and wish I could film our typical grocery haul (maybe one day soon) so you can see exactly how we navigate our way around the shops. This week I am going to try and show you what our meals are and how I prep especially now that I have a baby.

I hope this has helped or even inspired you a little for your next grocery shop. Keep an eye on my instagram this week to see what we are eating. Happy shopping!

Much love,

Emma

Choc Peanut butter Blissballs

One of the best combos in the world, Chocolate and PB. As you all know I am a huge fan of healthy snacks and blissballs is one of the most versatile when it comes to flavour combinations.

Each week I try to make them different and this week I felt like something a little more indulgent but still full of healthy ingredients. The healthy fats from the nuts and coconut means that one of these little flavour bombs will satisfy even the richest craving.

The added benefit of raw cacao powder gives these treats a decadent chocolate hit and because of the processing of the beans it is jam packed with antioxidants and nutrients to help you feeling energised and happy.

Who would have thought a little blissball could be so good for you.

I would love to see you recreations, simply tag blissfulhealth_ on instagram so I can show you some love and see your yummy treats.

Chocolate and Peanut butter Blissballs

  • Servings: 12
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Ingredients

  • 1 cup of pitted dates
  • 1/4 cup of boiling water
  • 1/4 tsp of vanilla extract
  • 1/2 cup of almonds
  • 3 tbsp of raw cacao powder
  • 2-3 tbsp of natural peanut butter
  • 1 cup of dessicated coconut
  • Pinch of himlayan salt
  • Crushed peanuts to roll

In a blender blitz the almonds to form a chunky powder and set aside.

Now add in your dates, boiled water and vanilla extract to the blender and let sit for 3 mins to soften.

Now add in all other ingredients as well as the almonds and blitz together to form a slightly sticky dough but not too wet.

Roll into balls and then roll in the crushed peanuts. 

Store in a airtight container in the fridge for up to a week.