Author

Leanne Ward

RecipesSnacksTreats

Sweet Potato Vegan Brownies

by Leanne Ward

Brownies have to be one of my favourites treats! Particularly when they are soft and gooey on the inside! I wanted to create a brownie recipe that was soft and gooey but also healthier then traditional brownies with more nourishing ingredients. I made these brownies plant based so those with allergies and lifestyle preferences can enjoy them as well.

I added nuts to this recipe as there is great research & evidence for the benefits of nuts & heart health. Did you know that a handful of nuts (30g) every day can reduce your risk of developing cardiovascular disease by more than 20% and coronary heart disease by nearly 30%. Regularly eating nuts can also significantly reduce your total cholesterol, LDL (bad) cholesterol and improve the ratio of bad to good cholesterol, which are all risk factors for heart disease!  So… I guess that means these brownies are good for your heart hehe

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RecipesSnacksTreats

Nourishing Blueberry, Chia and Yoghurt Muffins

by Leanne Ward

Who doesn’t love a delicious muffin recipe as a snack! Blueberry muffins are a childhood favourite of mine so I wanted to make a healthy version of traditional muffins. These delicious & wholesome muffins are made higher fibre, lower sugar & more protein than what typical muffins are (plus they’re toddler approved!). The additional fibre and protein plus lower sugar content mean that you’ll stay fuller for longer and reduce those pesky sugar cravings! I like 1 muffin as a snack choice or 1-2 muffins + 2 boiled eggs for breaky (the addition of the eggs with the muffin at breaky adds more protein and fat to keep you full and satisfied until your next meal). Make sure to tag me on Instagram @the_fitness_dietitian or on Facebook @thefitnessdietitian if you make them!

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Main MealsRecipes

Gut Healthy & Plant Based Lentil & Chilli Pasta

by Leanne Ward

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.

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BlogTravel

Japan Adventure

by Leanne Ward

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).

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BlogNutrition

What is Emotional Eating?

by Leanne Ward

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.

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Main MealsRecipes

Easy Mexican Chicken Meal Prep Boxes

by Leanne Ward

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!

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BreakfastRecipesSnacks

Baked Berry and YoPRO Yoghurt Breakfast Bread

by Leanne Ward

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!)

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RecipesSnacks

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

by Leanne Ward

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.

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Main MealsRecipes

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

by Leanne Ward

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

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