Author

Leanne Ward

Gut Healthy & Plant Based Lentil & Chilli Pasta

by Leanne Ward September 8, 2019

Who loves pasta night?! Well you guys are in for a treat today as I have a super delicious and gut healthy recipe for you!

This recipe is not only super easy and healthy but it’s packed full of plant based ingredients to nourish your gut! I used the spiral chickpea San Remo pasta range which is packed full of gut loving fibre & protein but you can honestly use any type of pulse pasta (eg. chickpea pasta, lentil pasta). I love using the pulse pastas in dishes as they are super high in protein and fibre compared to regular wheat based pasta and they are also gluten free for anyone with Coeliac Disease.

Hop tip: Did you know that when you cook & cool pasta it creates resistance starch which feeds the good bacteria in your gut and can help strengthen the lining of your gut too! This is the same for any type of pasta (including wheat pasta) and also rice and potato! Listen to Leanne’s podcast for more gut health knowledge bombs. The podcast currently has 6 dedicated ‘gut health’ episodes (episodes 4, 8, 9, 13, 16 & 18) with plenty more to come in the near future! It is FREE to listen to so check it out here and make sure you SUBSCRIBE so you don’t miss any newly realised episodes! Check out my yummy Lentil and Chilli pasta recipe below and comment me any questions.

September 8, 2019 0 comment

Blog Travel

Japan Adventure

by Leanne Ward September 1, 2019

This year’s adventure was to Japan. David and I were lucky enough to go with my two best friends and their husbands and enjoy everything that Japan has to offer on our 10 days there. Our friends only went for 5-7 days so we went first and saw Kyoto & Osaka then travelled back to meet them in Tokyo. We recommend seeing both Tokyo and Kyoto/Oskaka if time permits (minimum 8 days to see both we would say).

September 1, 2019 0 comment

Blog Nutrition

What is Emotional Eating?

by Leanne Ward August 30, 2019

Emotional eating is when someone responds to stress or difficult feelings by eating, even when they don’t have true physical hunger. The foods that one consumes are often high in carbohydrates and calories and have low nutritional value (ie. are ultra processed foods). Emotional eating can interfere with maintaining a healthy and balanced diet/lifestyle and can lead to a poor relationship with food long term.

August 30, 2019 2 comments

Main Meals Recipes

Easy Mexican Chicken Meal Prep Boxes

by Leanne Ward June 12, 2019

I whipped up this easy, healthy meal prep friendly Mexican chicken lunches on the weekend to show you guys that healthy eating doesn’t have to be boring or tasteless! They took less than 30 minutes to make and are packed full of protein, fibre and complex carbs to keep you feeling full and nourished! If you don’t like chicken, sub it for tofu, fish or another protein source. Definitely don’t skimp on the lime, it honestly makes this dish SO good!

June 12, 2019 0 comment

Breakfast Recipes Snacks

Baked Berry and YoPRO Yoghurt Breakfast Bread

by Leanne Ward February 25, 2019

I LOVE a good baked breakfast loaf and I’ve tried to make this one as healthy as possible by boosting the protein and fibre and by lowering the sugar in it. It’s a quick and easy breakfast on the go if you’re running late or the perfect pre-workout snack! If you don’t eat it all within a few days, consider freezing individual slices and defrosting them then microwaving them for 20-30 seconds before eating (I recommend it warm served with extra vanilla YoPRO!)

February 25, 2019 2 comments

Recipes Snacks

Raw PB, All Bran, Oat, Blueberry & Chocolate squares

by Leanne Ward February 22, 2019

This is a super delicious afternoon tea snack, perfect with a cup of tea! It needs to be kept in the fridge and eaten as soon as you take it out as it will melt if you let it sit on the counter. I love to make these into tiny slices which are perfect to satisfy any sweet craving I might have. Any leftovers will keep well in the fridge for a week.

February 22, 2019 0 comment

Main Meals Recipes

The most delicious vegetarian satay tofu fried rice you’ll ever eat!

by Leanne Ward December 13, 2018

Plant based meals or #meatlessmonday are a great way to add more nutrients in to your diet and help reduce the carbon footprint. Most people either don’t like tofu or have never tried it but it is honestly one of the cheapest and easiest forms of protein to cook. It doesn’t really have a taste so it absorbs the flavours it’s cooked in. This is what makes the satay tofu so damn delicious! Even if you’re not vegetarian and just want to try a new meal for your meal prep this week, give this recipe a go because trust me, you can’t help but LOVE it! Even my meat eating partner loves it and begs me to make it for his lunches! Give it a go and I promise you won’t regret it! Ps.. it freezes really well too so make extras

December 13, 2018 0 comment

Breakfast

Tasty overnight protein berry oats (meal prep friendly)

by Leanne Ward December 13, 2018

This is my go-to easy, nourishing breakfast recipe. I make it for 2-3 days then leave it in the fridge overnight/ for a few days. You don’t need to cook the oats, just eat them cold in the morning. As the oats soak for an extended period of time, they are soft enough to eat uncooked in the morning. You can easily play with different flavour combinations such as chocolate protein and banana instead of the berries. Sometimes I grate a carrot in too and add some nutmeg and it tastes like carrot cake oats! The base I always use for my overnight oats is the oats, milk, chia and protein powder. The oats are wonderful carbs for energy and also a good source of soluble fibre, I try to keep the chia seeds in for healthy fats and fibre and the protein power provides additional protein to help support my muscle mass and keeps me feeling fuller for longer.

December 13, 2018 0 comment

Snacks Treats Uncategorized

Delicious protein slice with tahini and YoPRO yoghurt

by Leanne Ward December 11, 2018

This has been my morning tea snack option for the past 2 weeks. I must admit, I’m obsessed! My slice is packed full of nourishing ingredients and has the perfect amount of fibre, protein and healthy fats to keep you feeling full all morning long. I used my favourite high protein, low lactose yoghurt (YoPRO) in the slice too as the vanilla flavour is SO tasty! It makes quite a lot (32 slices in fact!) so perhaps half the amount the time first time if you don’t want that many slices. I really hope you enjoy it and if you do, please tag me on Instagram: @the_fitness_dietitian

December 11, 2018 3 comments

Main Meals Recipes

Nourishing Chicken Turmeric Curry

by Leanne Ward November 29, 2018

I love nothing better than a warming curry but I hate how most takeaway versions are very high in calories and contain very little vegetables! My delicious and nourishing chicken turmeric curry is ideal for a healthy waistline, gut friendly and also packed full of extra fibre and nutrients from all my vegetables. This freezes really well for a quick and healthy dinner too! Leave me a comment and let me know what you think below!

November 29, 2018 0 comment