HOW TO USE COLLAGEN CHIA JAM

Top toast, acai bowls, add to smoothies or serve with cakes or cheese platters. This protein boosted collagen chia jam is a delicious no nasties alternative to store-bought jam with the bonus addition of collagen!

HOW TO MAKE COLLAGEN CHIA JAM

Ingredients :

2 cups of frozen fruit (I used strawberries)
4 tablespoons chia seeds
2 tablespoon maple syrup
3 scoops unflavoured Collagen Switch use my code BFAB for 20% off any purchase

• Add the fruit to a saucepan and on low heat for about 3 minutes stirring occasionally.
• Once the fruit is warm, smash it down with a fork or potato masher.
• Add maple syrup and stir through
• Remove from the heat and add chia seeds and Collagen Switch and stir until smooth
• Pour into a clean/sterilised jar and leave to set for a few hours!
• Store in the fridge for up to 10 days.

WHY YOU NEED PROTEIN DURING MOTHERHOOD AND PREGNANCY

Recent research has found that most women are 40% protein deficient. Which makes sense especially if you have given birth to a little human that is predominantly made up of protein ! Protein is also essential for postpartum tissue healing, breast milk supply and for a healthy metabolism for the long runway of motherhood. One of the best ways to increase your protein intake is with a quality collagen or protein powder…but don’t be fooled – not all are created equal ! Here is why.

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Fish can be eaten during pregnancy and it IS packed with nutrients, however. if you are not a fish lover or struggling with pregnancy nausea please don’t worry as as nutrients in fish (mainly protein and beneficial fats) can also be found in other foods.

Fish safety tips during pregnancy

If you do decide to eat fish during pregnancy here are some general safety tips:

• Avoid eating too much fish with high levels of mercury (shark, swordfish, mackerel and tuna).
• Limit intake of fish such as orange roughy or catfish to 1 serve per week
• Try as best you can to eat wild-caught fish rather than farmed fish.
• Always ensure fish is cooked and served hot or steaming to avoid listeria
• Omega 3 fats and Fish Oil are essential in your diet for your baby’s rapidly developing brain. Salmon is very high in the specific omega 3 fatty acid called DHA so is a an excellent choice fish to eat.

If you are not eating fish during pregnancy, be sure to eat a variety of protein for example red meat, poultry, beans, lentils, tofu, eggs, high quality / pregnancy safe protein powder and beneficial fats (e.g. nuts, seeds, whole butter, avocado, cold-pressed oils) from other sources.

The importance of DHA in Fish Oil

Fish Oil is also an excellent supplement (a minimum of 300mg of DHA per provides enough for you and also your baby’s development). As Lily Nichols author of Real Food For Pregnancy explains recent research showed women who were supplemented with 2.200 mg of DHA per day for the last 20 weeks of pregnancy had baby’s with significantly better hand eye co-ordination. Please speak to your medical provider or nutritionist about supplements prior to consuming.

Fish Tips above by Nutritionist Georgia Marrion.

Georgia designed the nutrition program and recipes in my BFABMETHOD online pregnancy and postpartum program. You can also ask Georgia any of your nutrition questions in my Facebook Community #BFABSQUAD connect with her here.

Also don’t forget to GRAB YOUR COMPLIMENTARY PREGNANCY NUTRITION GUIDE HERE

The post Should I be eating FISH during pregnancy ? appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

This recipe is also low FODMAP as it uses Japanese Pumpkin and makes it naturally a little sweeter than butternut. I love this bread recipe as its also gluten free, quick and easy and you can turn it into into the yummiest gluten-free pizza or vegetable muffins stuffed with spinach and caramelised onion.

INGREDIENTS – Gluten Free / Low FOD MAP Pumpkin Bread :

• 450 g (16 oz) grated raw pumpkin (Japanese pumpkin)
• 4 organic or free range eggs
• a generous pinch of sea salt
• pinch oregano or nutmeg (optional)
• 1/4 cup (60 ml/2 fl oz) avocado oil or extra virgin olive oil
• 2 teaspoons gluten-free baking powder
• 3 cups (300g/10 1/2 oz) almond meal (use an extra 50g more if you want a firmer, crumblier bread)
• pumpkin seeds to sprinkle on top

HEALTHY PUMPKIN BREAD METHOD :

Preheat your oven to 160°C fan-forced.

Combine the pumpkin, eggs, salt, oil, and oregano or nutmeg into a bowl.

Add the almond meal and baking powder and mix well.

Line a loaf tin with baking paper at the base and the sides. The size I used was 10 1/2 cm wide and 26 cm long.

Spoon the mixture into the loaf tin and sprinkle the top with the pumpkin seeds.

Bake for approximately 1 1/2 hours – check after 1 hour and test as times may vary depending on your oven and temperature.

Remove from the oven and allow to rest in the tin for 1 hour before removing from the tin.

Cool and enjoy.

RECIPE TIPS :

This beautiful bread goes perfectly with slices of avocado or topped with The Healthy Chef macadamia nut butter. I also like to slice it up and freeze it – perfect to add to lunchboxes or to have a postpartum snack ready when you return home from hospital.

PREGNANCY, POSTPARTUM AND MAMA NUTRITION

Looking for more quick, easy and delicious ways to stay well nourished during pregnancy and postpartum? Check out THE BFAB METHOD my comprehensive pregnancy, postpartum and motherhood affordable online fitness and nutrition membership…

And you can get 10% off when you shop online at SWITCH NUTRITION using my code BFAB

LEARN ABOUT MY ONLINE PREGNANCY & MOTHERHOOD PROGRAM

The post Pumpkin Bread- Gluten Free + FODMAP friendly appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

This breakfast smoothie is one of my favourites as it only contains 3 ingredients. Plus, it’s high in protein, essential fats and amino acids to help you feel full and the addition of banana boosts potassium, which can help avoid the dreaded pregnancy cramps and makes it a wonderfully creamy shake.

What I love about making smoothies is that they make the perfect quick and easy meal that I can enjoy for a delicious breakfast, lunch or dinner – plus they are portable, so are perfect if you’re on the run….or seated for long periods nursing a baby.

Smoothie Ingredients :

• 250 ml (1 cup/8 fl oz) drinking coconut milk or coconut water
• 1 banana, fresh or frozen
• 2 tablespoons Switch Nutrition * (I used Vanilla) – this is a pregnancy and breastfeeding safe protein powder which contains no nasties !

*GET 10% off all SWITCH NUTRITION orders with my code BFAB

• Spoonful of almond butter or tahini (Optional)
• Handful of ice to blend

How to make your pregnancy & postpartum breakfast smoothie :

• COMBINE all the ingredients into a blender.
• BLEND until smooth and creamy.
• SPOON almond butter or tahini around the sides of a serving glass.
• POUR smoothie into the glass.

Enjoy !

Smoothie Inspiration :

Add 1 tablespoon of turmeric with a dash cinnamon to your breakfast smoothie. Tumeric is wonderful natural way to reduce inflammation, bloating and swelling.

The post 3 INGREDIENT BREAKFAST SMOOTHIE – pregnancy & postpartum appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Live Masterclass REPLAY with Nutritionist Georgia Marrion

Watch the LIVE REPLAY BELOW as I chat to Nutritionist Georgia Marrion Naturopath I Nutritionist about the best ways to support you and your baby’s development with nutrition over the holiday period.

Free Holiday Eating Cheat Sheet

Then grab your complimentary CHEAT SHEET right here with top tips and recipe links so you can ensure great nourishment during pregnancy and postpartum and especially over the holiday season.

Online Pregnancy Program with guided Prenatal Nutrition

Want to dive a bit deeper ? Join my online pregnancy exercise program where Nutritionist Georgia has designed weekly meal plans, shopping lists and recipes to ensure your pregnancy journey has balanced and effective nutrition

The post Holiday Eating Cheat Sheet – pregnancy and postpartum appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Ingredients

• 110 grams raw almonds
• 110 grams pitted dates
• 45 grams coconut oil
• 35 grams organic desiccated coconut
• 30 grams raw organic cacao powder
• 1 tablespoon chia seeds

Festive Toppings

• Melted white chocolate
• Sugar free cranberries
• fresh mint leaves

Instructions

• Place almonds into thermomix or high speed blender – blend 20 seconds (speed 9 TM)
• Place all other ingredients (except toppings) into blender / bowl and whizz up for  another 20 seconds (speed 9 TM)
• Roll into bite sized balls
• Dip into melted white chocolate
• Top with half sugar free cranberry and mint leaf

Suggestion

For a choc mint version – add 1 drop of doterra peppermint essential oil to the bliss ball mix when blending.

These bliss balls are a little bit naughty and very nice !
Santa will be getting a couple of these too when he visits ?

I would love to know if you make them. Connect with me on INSTAGAM hit the image below

xx

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This cheesecake is a raw dessert – no cooking / heating needed. It is very simple.

Crust

400g raw almonds and 400g raw dates blend in a high speed food processor or thermomix until they combine and press into lined and greased spring form pan or pie dish – then place in freezer while you make the filling.

This recipe makes enough for 2 cheesecakes !

Berry Cheesecake Filling:

Berry Crunch Topping

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An easy recipe that is high in healthy fats and natural protein and is sugar free.

Recipe Healthy Choc Caramel Almond Hearts

Ingredients :

1 cup of dry roasted almonds

1 tbsp cacao powder

Generous pinch of good quality sea salt

2 tbsp rice malt syrup

1 tbsp coconut oil

Directions :

1. Process the nuts, cacao and salt until crumbly. (in a food processor, high speed blender or thermomix)

2. Add the rice malt syrup and coconut oil and re-process until a sticky dough is formed. The rice malt syrup gives the sticky caramel texture.

3. Using a teaspoon as a guide press the mixture into a silicone mould – I found my heart moulds for 99c at IKEA !

Or you can roll the mixture into small balls, or press into lined tray.

4. Freeze for at least 2 hours (if mixture is in a tray – cut into bite size pieces before serving)

5. Remove from Freezer and pop out of moulds then, let soften at room temperature for approx 15 mins before serving

6. Will keep in an airtight container in the freezer for 3-4 weeks …if they last that long !

TIP : if you eat peanuts, these can be substituted for the almonds for more of a “snickers” taste

For additional yumminess roll or top your bite size pieces in coconut or home-made / refined free chocolate. Perfect to serve at your next festive function !

Recipe is refined sugar free, paleo, gluten free, dairy free.

The post Chocolate Caramel Almond Hearts – sugar free, gluten free, dairy free. appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

They are vegan, dairy free, gluten free, paleo and delicious !

Snowball Bliss Balls

Ingredients :

• 1 Cup Cashews
• 1 Cup Almonds
• ¼ Cup Maple Syrup
• 1 Cup Pitted Dates
• 2 Tablespoons of Nut Butter
• 1 Tablespoon of Tamari (or Soy Sauce)
• 2 Tablespoons of Vanilla Extract
• Dash of cinnamon
• Shredded Coconut for rolling in “snow”

Method :

Grind all the nuts into a powder in your food processor.   Add in dates, maple syrup, tamari sauce, nut butter, cinnamon, and vanilla.  Process until thoroughly blended.   Roll the mixture into a ping pong sized ball & coat them in either shredded coconut ‘snow’!

Store the bliss balls in the fridge.  I almost always make a double batch. .. as they will be eaten quickly !

TIP : You can also serve these snowball bliss balls at parties on a stick as a healthy alternative to cake pops !

Looking for some other awesome snacks – check out my freebie pregnancy and postpartum snack guide.

xx

The post Bliss ball snowballs a perfect pregnancy snack ! appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.