Tag Archives: ellie gonsalves

Holiday’s Over :(

19 Feb

I have been so so busy! Last week we had orientation to introduce us to what we will be doing this year (general practice, paediatrics, women’s health, and psychiatry) and I had temporary accommodation with some of my fellow students. I didn’t want to wake people with my breakfast preparations every morning (sorry blueberry pancakes) so I made these and I think they’re really great!! Easy grab-and-go breakfast that is yummy, filling, and healthy :).

Motivation: Ellie Gonsalves


Protein and Fiber Breakfast Bars from www.proteinpow.com (altered slightly to suit me)

Serves 4 (1 serve = 2 bars)

1/4 cup psyllium husks

1/4 cup whey protein (I just used vanilla)

1/4 cup casein protein (again, I used vanilla)

1/4 cup coconut flour

1/4 cup unsweetened applesauce

1 cup unsweetened almond milk

2og walnuts – chopped

Preheat the oven to 160 degrees

Mix the ingredients together, except for the walnuts

Fold in the walnuts, then pour the mixture into a small brownie pan

Bake for 30-35 minutes or until a toothpick comes out clean

Nutritional info: per 1 bar

Calories: 90.5

Total fat: 3.3g (0.9g sat)

Total carbs: 8.0g (4.5g dietary fiber)

Sugar: 1.7g

Protein: 7.9g


Feta-Filled Protein Crêpes, again from the amazing Anna at www.proteinpow.com


Serves 1

1 large egg white

1/8 cup pea protein powder (I used vanilla flavoured because that’s all I have)

1/8 cup lite coconut milk

25g low fat feta

Optional: feel free to add herbs and spices to the crêpe before cooking it

Mix the ingredients together (except the feta) and pour into a hot hot non-stick frying pan

Flip the crêpe

When cooked, fill with the cheese (or with whatever you want!)

Nutritional info: per serve, with low fat feta

Calories: 153.5

Total fat: 6.0g (4.5g sat)

Total carbs: 0.5g

Sugar: 1.3g

Protein: 23.3g




Hopefully I’ll get into the swing of things very soon and my posts (both on my blog and on my facebook page) will become more frequent and regular :). Don’t give up – if you’re sick of starting over, just give up giving up!! 🙂 x

Role ?Model?

23 Nov

Oh how I love holidays. I’m sorry to rub in that I’ve got so much free time at the moment, but I feel like I deserve to revel in it for a bit haha. I’ve been doing plenty of cooking, which both I, and my mother, are really happy about! Also this week I helped out my sister by modelling some clothes that she has designed and made for her folio –

I’m not very good at it haha I’m so awkward. It was fun though!

I’m still trying to organise my personal trainer course (I need to contact my uni for ‘official’ approval and they’re not very good at replying promptly to my emails…) but I can’t wait to get started!!

Latest girl crush and fitness motivation: Ellie Gonsalves!! She’s Australian and hot hot hot


I have a heap of recipes to share this week!! They’re all scrumptious 🙂


Tandoori Chicken

Serves 4 (1 serve = 1&1/2 skewers)

1&1/2 cups no fat Greek yoghurt

2 tbsp onion – grated

1 tbsp fresh ginger – peeled and grated

1 tbsp ground cumin

1/2 tsp ground red pepper (I used black, and I think that’s why it’s not a pretty red colour)

1/4 tsp ground turmeric

3 garlic cloves – minced

500g chicken breast

Mix all ingredients except chicken

Add chicken and allow it to marinate in the fridge for at least 2 hours (the longer the better)

You can cook this however you like, but because it’s summery weather here at the moment I decided I wanted to chuck it on the BBQ in skewer-form

I ate leftover in a psyllium crepe with avocado, cherry tomatoes and mixed lettuce (see the recipe in the menu on the right >>) – delicious!!

Nutritional info: per 1/4 serves (please note that this includes the marinade, although most of it gets chucked out anyway)

Calories: 179.4

Total fat: 1.7g

Total carbs: 6.9g

Sugar: 4.2g

Protein: 32.7g


Chocolate and Peanut Butter Protein Bars from proteinpow.com

Serves 6

1/2 cup chocolate whey powder

1/2 cup ground oats

4 tbsp coconut flour

1&1/2 tbsp peanut butter

1/4 cup lite coconut milk

25g dark chocolate

Mix all of the ingredients except the milk and the chocolate

Slowly add the coconut milk until the consistency is firm enough to form into 6 little bars

Melt the dark chocolate (I like to do this in the microwave)

Dip the bars into the chocolate

Pop in the freezer until set

Nutritional info: per 1/6 bars

Calories: 163

Total fat: 6.7g

Total carbs: 12.5g

Sugar: 2.5g

Protein: 12.5g


Krispy Kale – I’ve been soo looking forward to trying this and finally found kale in our woolworths supermarket!!! This is a very basic seasoning and you can pretty much sprinkle anything on it!! Get creative 🙂

Serves 1

130g kale – just the leaves, remove if connected to a stem

1 tsp extra virgin olive oil

Salt/pepper/garlic salt/rosemary/parmesan….

Preheat oven to 150 degrees

Wash and dry kale

Toss in olive oil and seasonings

Put on a nonstick baking tray or on foil

Bake for about 10 mins (keep a close eye on them, you want them crispy but there can be a fine line between delicious and burnt)

Nutritional info: 

Calories: 65

Total fat: 0.9g

Total carbs: 13g

Sugar: 0g

Protein: 4.3g


Based on the Thai Lime Chicken from cleaneatingmag.com – this is pretty nice, but wasn’t as wonderful as I was hoping!

Serves 4

500g chicken breast

2 tbsp garlic powder

2 tbsp ground ginger

1 lime

2/3 cup peanuts – crushed

Preheat oven to 180 degrees

Mix garlic, ginger and peanuts

Squeeze lime over chicken breast, then dunk in peanut mixture

Bake for 25 minutes, or until not longer pink in the middle

Nutritional info: per 1/4 serves

Calories: 284.5

Total fat: 12.2g

Total carbs: 2.7g

Sugar: 0.9g

Protein: 34.4g


Apple Maple Walnut Protein Muffins from theguiltlesslife.wordpress.com – YUM!! That’s all I can say haha

Serves 8

1/3 cup ground oats

1/3 cup coconut flour

1 scoop vanilla whey protein

1 tsp baking powder

1/4 tsp baking soda

1/2 apple – diced

1/4 cup no fat Greek yoghurt

1/2 cup low fat cottage cheese

6 tbsp unsweetened applesauce

1 egg

1 tbsp sugar free maple syrup

2 tbsp chopped walnuts

Preheat oven to 190 degrees

Combine dry ingredients in a bowl

Separately blend yoghurt, cottage cheese, applesauce and egg until smooth

Add wet to dry and stir until JUST combined (don’t over-mix)

Fold in the diced apple

Fill 8 muffin tins with the batter

Sprinkle walnuts on top, then drizzle the maple syrup over the muffins

Bake for 15 minutes or until springy to the touch

Nutritional info: per 1/8 muffins

Calories: 120.9

Total fat: 3.6g

Total carbs: 12.9g

Sugar: 4.2g

Protein: 8.2g


I hope you’re all sticking to your nutritional plans, pushing yourselves in the gym, and living life to the fullest 🙂 x