30 Minutes or less Archives - Nourish & Tempt

About
Eat
Read
Just For Fun
Shop
Contact

About
Eat
Read
Just For Fun
Shop
Contact

About
Eat
Read
Just For Fun
Shop
Contact

30 Minutes or less

Four-Ingredient Chocolate Hazelnut Bliss Balls

Gluten-Free Jam Drops

No-Bake Coconut, Chocolate & Peppermint Slice

Salted Chocolate Peanut Butter & Jelly Cups

15-Minute Mediterranean Tuna Pasta

‘Use What You’ve Got’ Chocolate Easter Nests

Creamy Coconut, Lentil and Vegetable Curry

Quinoa, Cranberry and Pesto Salad

Festive Christmas Fruit Salad

Fig and Cashew Morning Muesli

Fancy Chocolate-Dipped Strawberries

Curried Mince on Rice

Watermelon, Feta and Basil Skewers

Basic Chia Jam

Banana Oat Cookies

Nourish the body, tempt the tastebuds.

Hi and welcome to my blog! I'm Danijela, a New Zealand Registered Nutritionist with training in the culinary arts. Here you'll find nutritious, simple recipe ideas that (hopefully) tempt your tastebuds, as well as musings on wellbeing. Thanks for stopping by!

more about danijela

Subscribe to receive news, nutrition tips, recipes and more to your inbox

Name*
First
Email*
Comments
This field is for validation purposes and should be left unchanged.

Δ

follow on
instagram

Can a smoothie be a main meal?🤷‍♀️ Yes! W

Can a smoothie be a main meal?🤷‍♀️
Yes! With a bit of thought, you can create a drink that's satisfying, nutritious and filling enough for breakfast, lunch, or heck, even dinner. Fruit blended alone with oat milk isn't going to cut it🙅‍♀️

For a main meal, a smoothie needs to supply enough energy to keep you fuelled until your next meal (at least three hours) and feature serves of each of the macronutrients. These work together to keep you satisfied.

Here's a simple flow I like to follow:

🍓ADD A SERVING OR TWO OF FRUIT (OR VEGGIES🌱!). These provide fuel, natural sweetness, dietary fibre and micronutrients galore. I love frozen bananas, mango, berries or fresh spinach. Some grains, like a Tbsp or two of oats, can work well here too.

🍶ADD A SERVING OR TWO OF PROTEIN-RICH FOODS. Protein-rich foods are a must! They play so important roles in the body, and are slow to be digested, keeping you satisfied🤙 Greek yoghurt or protein powder are my picks for an easy, tasty protein punch. Other great options are kefir, silken tofu, dairy or soy milk (as a liquid base) and hemp seeds.

🥑ADD A SERVING OR TWO OF FAT-RICH FOODS. Fat-rich foods provide energy, aid satiety and - fun fact - help absorb vital nutrients. I like avocado (for a thick shake texture, frozen is amazing), nut butter, cacao nibs and seeds.

Finish with your pick of liquid and blend until smooth. Ice is great to make your drink cold and thick (although frozen fruit is a winner here, too).

All-in-all, it's sort of like the balanced plate philosophy - but in drink form🙏🏻

Happy sipping. #smoothie #smoothierecipes #smoothietips #breakfastideas #nutrition #nutritiontips

Dark chocolate, banana and peanut butter on sourdo

Sourdough Margherita Pizza Toast🍕 What do you g

Sourdough Margherita Pizza Toast🍕 What do you get when you cross classic grilled cheese with Pizza Margherita? This delicious vegetarian meal idea!

I've been saving this recipe to share as October officially welcomes us into #nzcheesemonth and what a grate (geddit) time to celebrate our local cheese makers🥳🧀

Each toast slice here provides a source of whole grains, fibre and protein, and takes less than 10 minutes to make - but no doubt will be gobbled up quicker!💃

Recipe live on the blog now. Thanks to @walderwellness for opening up my world to the wonderful joys of pizza toast! The mozzarella gracing my toast is by artisan producers @massimosnz #toasttopping #toast #pizzatoast #margheritapizza #healthylunchideas

Mānuka Honey & butter on toast🐝🍯 It wouldn'

Mānuka Honey & butter on toast🐝🍯 It wouldn't be a toast topping line up without honey and butter. I don't know about you guys but isn't this combo just sublime?🥰

While there are hundreds of honey types in global circulation, New Zealand is world-famous for one in particular – the queen (bee) of honey, and ever-popular mānuka🐝.

It's produced from the mānuka tree, indigenous to NZ and associated with nutritional benefits, like its unique antimicrobial properties.

If you pick up a jar of mānuka honey you may notice UMF and MGO certifications on the label. This measures and grades honey's purity and quality through a separate industry-led standard📝

UMF is internationally registered and can only be used by licensed users. These guys seek to identify natural and unique markers, like Leptosperin, Methyglyoxal and DHA – found naturally in mānuka honey.

The presence of certain compounds is graded to compare the honey's bacteria-killing power against that of a standard antiseptic. As the rating on the jar increases (e.g. UMF10+ UMF 12+, UMF 15+…) as does the antibacterial power - interesting huh!? (1).
#honeyontoast #manukahoney #manuka #toasttopping #toasttuesday #toastsforall #toasts

Ricotta whipped with lemon juice, topped with slic

Ricotta whipped with lemon juice, topped with sliced figs, pistachios, thyme and honey🐝

Today's nutritious toast topping idea is possibly the toast of my dreams and a rather fancy tasting number💃 You get zingy, creamy, fresh, bitter and sweet, hitting your taste buds all at once - bliss!

Ricotta is a fun cheese in the kitchen as it takes on sweet flavours well.

The protein is mostly whey, a milk protein that contains all the amino acids that we humans need to get from food for health. Per half cup, it packs a protein punch of around 12 grams!

With toast being a rich source of carbohydrates, adding protein or fat-rich foods overtop can help be a nutritional strategy to help keep you satisfied for longer🤙🤙 #toast #toasttopping #toasttuesday #fig #manuka #manukahoney #brunch #brunchideas #healthybreakfast #healthybreakfastideas

2021 nourish & tempt - Policies & Disclaimers

site by kc + mtt - Support by Foodie Digital

About
Eat
Read
Just For Fun
Shop
Contact