2 Tbsp ground flaxseed + 6 Tbsp warm water
2 cups whole rolled oats
½ cup slivered almonds
⅔ cup coconut flakes
1/4 cup brown/coconut sugar
1 tsp baking powder & cinnamon
¾ tsp sea salt
¾ cup almond milk
1/4 cup honey or maple syrup
3 Tbsp melted coconut oil or butter (if not vegan)
1 banana, chopped
1 cup strawberries, sliced
½ cup blueberries
METHOD
Preheat the oven to 180°C and spray an 8×8-inch (or similar) baking dish with cooking spray. In a small bowl, combine flaxseed and warm water and set aside to thicken (about 5 mins). Reserve 2 Tbsp of almonds and coconut flakes and set aside. In a large bowl combine the oats, the remaining almonds, hemp seeds and coconut flakes, and the baking powder, cinnamon, sugar and salt In a medium bowl, combine the almond milk, maple syrup and coconut oil and whisk to combine. Stir in the flaxseed mixture and blend until smooth. Pour the wet ingredients into the bowl of dry ingredients and stir to combine. Layer the bananas and strawberries in the baking dish and spread the oat mixture on top. Sprinkle with the blueberries and the reserved almonds, hemp seeds and coconut flakes. Bake for 40-50 mins or until the top is crisp and the middle is set. I find it easiest to wedge a knife in and make sure the middle has thickened nicely. Remove and let cool for 15 mins before serving.
You don’t need an ice cream maker to make this simple and fresh sorbet! With only 3 natural ingredients, this is the perfect summer sorbet!
INGREDIENTS
2 1/2 cups frozen strawberries
1 tbsp honey or maple syrup
3/4 cup cold water
METHOD
Add the frozen strawberries and honey / maple syrup to a food processor or blender. Then add about half of the water to start with and blitz until smooth. If needed add a little more water at a time until you get the right consistency. Either serve the sorbet straight away or transfer it to a container and freeze. When left in the freezer for a couple of hours the sorbet will freeze solid so leave it to defrost for about 15-20 min before trying to scoop it!
A quick-cooking whole grain, bulgur wheat is perfect for the time-crunched weeknight cooking. You can substitute quinoa or whole-wheat couscous if you can’t find any bulgar wheat.
INGREDIENTS
1 1/3 cups water
2/3 cup bulgur wheat
500 grams chicken breast cutlets
1 tsp salt
1/2 tsp black pepper 4 cups packed rocket
2 cups halved cherry tomatoes
2 cups sliced fresh peaches
3 Tbsp extra-virgin olive oil
2 Tbsp rice vinegar
METHOD
Bring 1 1/3 cups water and bulgur wheat to a boil in a small saucepan over high. Reduce heat to medium-low; cover and simmer 10 mins. Drain and rinse under cold water. Drain well; let dry on paper towels. Meanwhile, heat a grill pan coated with cooking spray over high. Sprinkle chicken with 1/2 tsp salt and pepper. Grill chicken, turning occasionally, until done, 6 to 7 mins. Remove to a cutting board. Let stand 3 mins. Slice against the grain into strips. Place bulgur, rocket, tomatoes, and peaches in a large bowl. Add remaining 1/2 tsp salt, oil, and vinegar; toss to coat. Divide mixture among 4 plates; top evenly with chicken.
It’s normal to start feeling your energy levels drop throughout the day. Most tend to feel sluggish, fatigued and slow by early afternoon. The good news is that there are some small but really effective practices that you can put in place every day to renew your energy.
That’s why, in this week’s blog, we give you our top helpful, healthy habits that will
reignite your energy levels and re-energize your mind and body so that you can be your most productive self every day.
Energy-boosting habits
A lack of energy could significantly affect your ability to perform basic daily activities, as well as noticeably affect your productivity at work. That’s why it’s really important to identify the source that’s draining your energy and develop small changes in your everyday habits to fix this. So, here are our top pick-me-up tips that are proven to work:
1. Pay attention to how you fuel your body
Eating clean isn’t just about looking good. Remember, the food we put into our body acts as our primary energy source for the day. The fact is that not all foods will fuel your body equally. The type of food you eat in particular plays an essential role in determining your energy levels during the day. The right food contains nutrients that could help increase your energy levels and better maintain alertness and focus throughout the day.
After all, nutrition is the key to a healthy mind and a healthy body. So, it’s only natural that heart whole-foods will equip you with a long-lasting energy source, while refined, junk-foodie meals will leave you feeling unfulfilled and sluggish.
For example, a simple banana could be considered a superfood when it comes to boosting your energy and alertness. It’s an excellent source of complex carbs, potassium, and vitamin B6 – all of which can help boost your energy levels. These essential minerals and vitamins are all needed to keep your energy and your immunity strong.
2. Sleep. Sleep. Sleep
The reality is that we just can’t function at our full capacity without having an optimal number of hours of sleep every night (most experts say that’s around 7 to 9 hours a night). That’s because sleep is the key ingredient when it comes to keeping us healthy and functioning well. Sleep lets your body and brain repair, restore, and re-energize itself every night, so that you wake up refreshed and ready to tackle a new day in the morning.
Mounting evidence even suggests exhaustion and sleep deprivation can severely impede your productivity, with one study of 4,188 workers citing that those who didn’t get enough sleep every night had “significantly worse productivity, performance, and safety outcomes”at work.
Not only that, but individuals who fail to get enough sleep every night are also more prone to depression, weight gain, lower immunity and impaired thinking. So, maybe it’s a good idea to skip that last episode of Nailed It tonight and turn the lights out early.
3. Drink more water
If you’re dehydrated, the chances are you’ll have far less energy than those around you. Simple things such as staying awake at your office desk or making good on your promise to go to the gym after work might seem impossible, and strenuous exercise will seem like a mountain of a challenge.
Many studies have shown that dehydration lowers energy levels, impedes athletic performance and causes individuals to feel sluggish and off their game throughout the day.
That’s why drinking water is the ultimate health hack. Upticking your water intake will not only renew your energy levels, but it will also improve your memory and mood, increase your weight loss and give your skin a healthier glow.
4. Boost your mood
We know that sometimes your day can feel like it’s super-packed, not-stop busy. It might feel like you don’t have a single moment to spare to eat, sleep or breathe. That’s why it’s important to make the most of every hour in the day and develop habits that will help you to be as productive as possible.
Taking an hour out of your day for self-care might seem counterintuitive at first. It’s difficult to allow yourself to step away from your work when there’s competing deadlines and clients emailing you 24/7. But it’s time to lose the guilt and make way for your own self-care every day.
By simply devoting an hour a day to any activity that will help will boost your mood, you’ll end up banking more productive hours in the long run. Studies show that self-care improves productivity and helps to break the cycle of feeling overwhelmed, exhausted and disinterested in your work.
Start by committing to waking up early in the morning to meditate or go for a run, or set aside an hour in the afternoon for any type of exercise, meditation, yoga. Even just a stroll outside will help change the way you tackle the day and renew your motivation for the tasks ahead of you. While it’s not always easy to implement new habits (some say it takes up to 21 days of repeating a habit for it to stick) it will be well worth it in the long run.
Staying energized with WellBe
Here at WellBe&Co, we believe that better health starts with better habits. That’s why we’ve introduced our 12-week body reboot training guide to give you a step-by-step roadmap towards living a more happy, healthy and energy-filled life. This workout and training guide is the best way to boost your energy, get those endorphins flowing and help you stay more motivated everyday.
You won’t find any excessively restrictive, bogus claim, too good to be true fad here. Our mission is to debunk these many false health and fitness myths and help empower people to live at their best life, on their own terms.
When it comes to eating clean, we’ve got you covered too. Our nutrition and recipe guide will equip you with the most up-to-date nutrition, training and supplement advice tailored to your individual needs, goals and personal preferences. View your plan, track your progress and stay motivated by using our downloadable WellBe Health App.
Pssst: Did you know that, if you buy both guides together in the month of September only, you’ll save R150. You’ll also save an additional R100 when purchasing both plans together if you use the promo code WELLBE100. Isn’t that great?
These fresh muffins are perfect for a picnic or on-the-go snack. The high-fibre content of the apple sauce and immune-boosting properties of oranges result in a healthy and wholesome treat!
Ingredients
2 1/2 cups whole wheat flour
1/2 cup coconut sugar
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon cinnamon
2 eggs
1/2 cup applesauce
1/4 cup orange juice
1/4 cup almond milk
2 teaspoons orange zest
1 teaspoon vanilla extract
1 teaspoon almond extract
Method
Preheat the oven to 180 degrees Celsius. Mix all the dry ingredients in one bowl. Mix all the dry ingredients in one bowl. Mix all the wet ingredients together.
Add dry ingredients to the wet ingredients and mix until combined.
Carefully spoon batter into muffin cups using two tablespoons.
Bake for 10-12 minutes, or until a toothpick comes out clean.
Let the muffins cool before removing them from the pans.
Transfer muffins into a freezer bag and keep in the freezer up to two months.
This simple pasta is fresh and serves as the perfect dish for a Spring lunch! Peas contain high concentrations of dietary fiber, protein, vitamins A, C,E and K. They are great for digestion and are rich in phytonutrients!
Ingredients
500 grams large shell pasta (or pasta of choice. Bowtie pasta also works well!)
1 1/4 cups heavy whipping cream
500 grams package frozen baby peas (do not thaw)
2 1/2 cups freshly grated Parmesan cheese plus additional for serving
1/4 cup chopped fresh mint
1/2 cup chopped fresh Italian parsley
Method
Cook your pasta in a large pot of boiling salted water with some olive oil to prevent sticking, cook until just tender but still firm to bite. Do not overcook. Drain the cooked pasta and keep 1/2 cup of the pasta water. Return the pasta to the pot.
In the meantime, bring your cream to a simmer in a large pan over a medium-high heat. Add peas and simmer just until heated through, about 1 to 2 minutes. Add 2 cups of Parmesan cheese (keeping the rest for serving) and stir until melted and the sauce thickens slightly, this should take roughly 1 minute. Stir in the mint and half of your parsley. Pour sauce over pasta and toss to coat, adding pasta cooking liquid by tablespoonfuls if dry. Season to taste with salt and pepper. Transfer to bowls. Sprinkle with the remaining parsley.
This smoothie is a delicious and healthy way to cleanse your body with no refined or added sugar and no dairy. Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. In our opinion, nothing ‘beets’ this healthy start to your day!
Ingredients
1 beetroot (fresh and uncooked) with stem removed, washed, quartered
1 apple cut into quarters
1/4 cup carrots tops removed, washed, loosely chopped
1/2 cup baby spinach rinsed, drained
1 Tbsp ginger peeled
1/2 cup ice cubes
Water as needed to change consistency: Add enough water to reach the surface of produce and ice
Method
Blend and enjoy!
Serve immediately; or you can store in the freezer and thaw up to one hour before drinking.
For an extra sweet touch, add sweetener of choice.
A top tip from the inner circle of veteran vegans; once you make the decision regarding the BIG ‘V’, please do yourself a favour & prep, babe! This is not a choice to be taken lightly, it is a lifestyle change at the end of the day & your current pantry staples are more than likely not really up to scratch! You reckon you’re fine, ‘cause you have bread & butter, you’ll just make a sarmie?
Nope. That bread is probably made with milk & your fave sandwich spread is 100% made using eggs. UGH!
You are about to venture into the most intense game of speed reading you could ever imagine. I am pretty sure every single Pick ‘n Pay employee in Jozi must think I’m not lekker in the head; I stand for hours reading labels. Why does everything use MILK POWDER? You’re about to lose A LOT of the products you once knew & loved. Perhaps, take a moment of silence for your once beloved packet of Doritos. Shame.
This all may sound scary & overwhelming, thinking that you’re ‘losing out’ by going vegan. But, you are about to gain so much more! You would not believe the incredible vegan alternatives to absolutely everything you can imagine… Vegan chocolate is the flippin’ bees knees! (No bees were harmed in the making of this blog thanks to SunnyBo Hunny!)
Back to business, though! My newbie vegan shopping list is short & sweet, to get you through your first week. You probably think it’s a list as long as my arm, consisting of quinoa, agave syrup & tofu? Well, the truth of the matter is, there is only one thing in this realistic vegans starter pack…
Peanut butter.
Yep, that is all you need, honey. Peanut butter (OhMega Nut Butters being my personal favourite!) & a spoon big enough to feed the inevitable cravings. Because, they will come. Trust that! I think the vegan community has created an air of being ‘from the Earth’, drinking water straight from the damn stream & bathing in oat milk… (Oat milk is hella expensive, it would be a very shallow soak.)
But the reality is, most of us are just as unhealthy as the next person. Myself included! I can promise you right now, every single vegan alive has some sort of nut butter in the cupboard. Not all of us want to eat kale & drink Kombucha. DO NOT BE FOOLED!
You need to understand, going into this that your body is going to go through some major changes. A lot of withdrawal & you are going to have some hectic cravings for things you never thought you would miss! Fish paste from boarding school when you were in grade 7? GET IN MY BELLY! A lekker oily boerie roll from that dodgy braai stand outside of Builders Warehouse? ASSEBLIEF!
But, if you’re committed to your decision to tread more lightly on the planet, then push through! The reward far outweighs your need for a lamb chop or even a Wimpy burger! Think of the impact you as a person are making in the world. For every year that you choose not to eat meat, you would have saved 10 055 pigs, 647 737 chickens, 11 357 cows & 3 million prawns! I highly suggest checking out Fry’s website to see some really eye-opening stats!
I mean, that is a hell of a lot of good karma!
A Raw Deal
I think my least favourite question I get, being a vegan (and trust me, there are PLENTY) is, “but why are you vegan?” I am never quite sure how to respond to that one. Should I be brutally honest? Should I sugar-coat it so that I don’t offend you? And, are you genuinely asking out of interest or are you just waiting to give me your opinion?
My answer? I am vegan for all of the reasons.
But mainly ‘cause Russel Brand told me so & who could ever say no to him?
Want some meal inspo? Check out these plant-based meals:
I don’t really remember the day, to be honest, the specific day that I stopped eating meat. It was more of a slow process of eating less of it & a whole lot more frozen broccoli than I care to admit.
All of a sudden, I realised it had been MONTHS since I had eaten any meat. I kind of accidentally became a vegetarian & felt like a new woman. But to say I was nervous to tell anybody about my new lifestyle change, would be a MASSIVE understatement. I knew the stigma. Hell, I had possibly added to the problem many times throughout my life, with poorly timed jokes at the expense of someone else.
The Saturday afternoon that I had been dreading for months finally reared its ugly head… A family braai. It was time. Time to break the news to my VERY Afrikaans family that, “no, I will pass on the boerewors today, Oom. How about a fried mushroom instead?” Shock & horror followed this, as predicted & there was a moment of silence for the loss of a comrade. I scoffed down that rubbery mushroom & got the heck out of there before they had the chance to ask me, “but where will you get your protein?”
Although the braai was not nearly as difficult as I thought it might be, the judgement & scandal behind my choices extended past my family. Strangers felt the need to let me know why meat is a necessary part of my diet, their favourite argument being… “If we’re not meant to eat meat then why do we have canine teeth?”
The Journey: Part 2
My living hell was only perpetuated when I took the next step of becoming vegan. A no-brainer for me, but more of a NO-BRAIN to those around me. It was an easy transition, my only regret? Not doing it sooner.
I was living in the mountains of the Drakensberg at the time, doing yoga in the veld & eating tomatoes straight from the freaking earth, man. I was some kind of hippy, minus the leg hair (mostly.) I was always the odd one out. The black sheep, or rather the black BeyondMeat patty.
For the most part, being vegan in the Berg was a breeze. I got a few quizzical looks at coffee shops when I asked for non-dairy milk. Huh? Like… Goat milk? Uh. Never mind, I’ll just have still water. It was actually during that time that I learnt how to drink black coffee & pretend like it didn’t taste like sadness. I only cried in the shower a few times. WINNING!
But everything changed when I moved back to the city. Jozi, baba. You beaut! I found a community here, a community of like-minded people. A place where I could vent about the RIDICULOUS price of vegan yoghurt & not have someone roll their eyes straight back into their skull. I so appreciate that in a friend. If you’re looking for a starting point, I would highly suggest you check out my fellow veggie compatriot Caley’s blog, for all the inspiration you could ever hope for, honey!
Vegan Job Opportunities
At the same time, I realised that within this beautiful community of amazing people, there are a plethora of other factions. Societies within society & they’re out for blood. Human-blood, of course. They would not appreciate that joke!
I’ve affectionately named these groups; The Vegan Police, The Plastic Police, The Palm Sugar Police, The Gluten Police & The SAPS. Well, the last one is only on this list ‘cause I’m pretty salty about my lack of vegan wine in the cupboard, but that’s a whole other story.
These groups work tirelessly to ensure that you’re happy, but never TOO happy. Like your mother-in-law on a good day.
Enjoy that oat milk latte, Claire. But it better be in a paper cup! Oh, I hope you didn’t add any refined sugar to that? Is that coffee fair-trade? Are you going to recycle that cup or do you just hate sea turtles?
All I can say is that I am so happy that during a global pandemic, during this Coronacoaster, these cops have jobs & that they’re able to work from home! LUCKY! I just hope they’re being paid for their ‘ESSENTIAL’ services to the vegan community.
My wish is that this blog spot somewhere on the interweb inspires you. Inspires you to try a Fry’s Chicken Nugget without dry-heaving. Even if you chase it with a mouthful of fatty biltong. I’m not here to anybody; I’m just here for a good time not a long time, uhh. I mean, I’m here for the animals.
Eat food. Not too much, mostly plants.
“The most damaging phrase in language is; we have always done it this way.” Grace Hopper
While you’re here, check out some of my recent recipes with WellBe:
