Good nutrition is a critical part of staying motivated and avoiding fatigue. Ironically, it's sometimes really hard to get motivated to cook. You can overcome this by planning ahead. It is actually pretty easy to plan a rough guide to what you'll be eating on a weekly basis, and you can then shop for the ingredients so that they are available to you when you need them. When you do cook, always make enough for an extra meal. This can then become your lunch for the next day, or frozen for dinner at another time. Healthy, protein-filled snacks are also really important to keep your blood glucose levels stable and provide energy throughout the day. This can be as simple as hummus with carrot, cucumber or celery sticks, wholegrain toast with cottage cheese and fresh tomato or home-made granola bars. Planning and eating nutritious food will then actually keep you motivated as your energy levels will improve and, therefore, so will your motivation to continue this good habit.
Ingredients (for 1 serve)
200 mL almond milk or coconut water
1 tblsp LSA (ground linseeds, sunflower seeds and almond meal)
1 tsp raw cacao powder
1 tblsp Chia Seeds (soaked overnight if time)
2 tblsp uncooked rolled oats
2 tblsp organic pea protein (optional)
1/4 cup frozen mixed berries
1/4 frozen banana
Place the ingredients in a high speed blender and blitz for 20 seconds.
Ingredients (Makes 12 bars)
2 cups raw mixed nuts, roughly chopped
½ cup pepitas (pumpkin seeds)
1 cup rolled oats (not instant oats)
½ cup LSA (ground linseeds, sunflower seeds and almond meal)
½ tsp ground cinnamon
1 tsp vanilla extract
3 free range, organic eggs, lightly beaten
¼ cup macadamia nut oil
¼ cup rice malt syrup
Preheat your oven to 160 degrees Celsius. Place all dry ingredients in a large bowl and mix them together with a wooden spoon until they're evenly distributed. Add all of the wet ingredients and stir through. Spoon the mixture into a 20cm square tin lined with baking paper. Place in your oven then bake for 25-30 minutes, until golden on top.
When cooked, remove from the oven and sit for 5 minutes. Then place onto a cooling rack.
When cooled, slice into 12 bars and keep in the fridge. These are lovely slightly warmed as well.
Ingredients (Serves 6)
1 cup tightly packed fresh basil leaves
4 cloves crushed garlic
1 tsp grated lemon rind
1 cup raw walnuts (pesticide free if possible)
⅓ cup grated organic parmesan
125mL extra virgin olive oil (for the pesto)
300g wholemeal spaghetti
1 tblsp olive oil (for sautéing)
350g baby spinach
450g broccoli, cut into florets
10 cherry tomatoes, halved
200g organic cottage cheese (optional)
Heat a medium sized frying pan on a low heat and toast the walnuts (no need to add oil) for about 5-7 minutes to give them some crunch. Then set aside. At this point, you can roughly chop ½ cup of these walnuts for serving. Place the basil, rocket, 2 cloves of the crushed garlic, lemon rind, parmesan, ½ cup of the toasted walnuts and 2 tablespoons of the olive oil in a high speed blender, and blitz on medium-high to make the pesto. You'll probably need to scrape down the sides a few times. Drizzle the rest of the olive oil (for the pesto) into the blender as it's running, until you achieve a smooth consistency. Add salt and black pepper if you wish. Use a large saucepan to boil up enough water to cook the pasta and broccoli together. Initially, cook the pasta on its own for about 6-8 minutes (check the packet for cooking instructions), and add the broccoli 2 minutes before the pasta will be cooked. Once the broccoli has been boiled for the 2 minutes, drain the whole saucepan. When you add the broccoli to the pasta, heat a large frying pan with the 1 tablespoon of olive oil for sautéing over a medium heat. Add the remaining 2 cloves of crushed garlic and the spinach leaves, and stir gently for a couple of minutes, until the spinach starts to wilt. Add the drained pasta and broccoli, the cherry tomatoes and the pesto to the frying pan and stir to combine the mixture. You may need to add some extra water to this.
For a creamier pasta add the organic cottage cheese. Serve in bowls and sprinkle some chopped walnuts over the top. Add cracked black pepper for some extra spice.