Empower fitness and nutrition coaching with Melissa

Empower fitness and nutrition coaching with Melissa Empowering women through fitness. Showing women how to love their bodies and exercising and good nutrition comes as part of a lifestyle, not a quick fix.

The cheesiest, most comforting cauliflower and broccoli soup šŸ˜ā£ā£The weather here has been absolutely crap today so a bow...
29/09/2019

The cheesiest, most comforting cauliflower and broccoli soup šŸ˜ā£
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The weather here has been absolutely crap today so a bowl of soup was needed ⁣
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Recipe Inspo ⁣
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Ingredients: ⁣
⁣
1 onion ⁣
Garlic oil ⁣
Veggie stock ⁣
1 head cauliflower⁣
1 head broccoli ⁣
Can coconut milk⁣
Cheese ⁣
Turkey bacon ⁣
Spring onions to top (optional) ⁣
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Method: ⁣
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SautĆ© the onions in some garlic oil then add in chopped cauliflower and broccoli. Pour in veggie stock until it nearly covers the veg. Add in can of coconut milk and simmer until soft. Blend using a hand blender and add in as much cheese as you like and turkey bacon. Serve and top with more bacon cheese and spring onions. I toasted some sourdough to dip šŸ¤¤šŸ‘Œ ⁣
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GOOEY NO BAKE HIGH PROTEIN BROWNIE BOMBS! ⁣⁣Ok so I’m a little in love with these! Seriously having to control my self b...
15/09/2019

GOOEY NO BAKE HIGH PROTEIN BROWNIE BOMBS! ⁣
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Ok so I’m a little in love with these! Seriously having to control my self because I’ll eat the whole plate! The best part was they were so quick and easy to make. I’ve been after brownies for a while and my last attempt was a total fail but this time round I’ve perfected it šŸ‘ŒšŸ‘Œā£
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INGREDIENTS ⁣
1/3 cup Milled linseed (I buy this from Aldi it’s dead cheap) ⁣
10 medjool dates (soaked in boiling water for 10 mins) ⁣
4 tbsp peanut butter protein powder (sub for peanut butter powder or almond flour) ⁣
2 tbsps + 1 tbsp to dip hazelnut spread ⁣
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METHOD ⁣
add all the Ingredients to a blender and blend until you get a sticky consistency. If it’s not sticking together add a little water. ⁣
⁣
Roll into balls and heat 1 tbsp of hazelnut spread. Coat balls in the spread and freeze to set for one hour. (It’s the longest hour of your life šŸ˜†) let me just warn you, you will want to eat the whole plate šŸ‘ŒšŸ˜† ⁣
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So I may have just found my new fave meal šŸ˜ it’s spicy, nutty and full of flavour and texture! I’m obsessed ⁣⁣PEANUT GIN...
12/09/2019

So I may have just found my new fave meal šŸ˜ it’s spicy, nutty and full of flavour and texture! I’m obsessed ⁣
⁣
PEANUT GINGER MEATBALLS ⁣
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Ingredients: ⁣
Turkey meatballs ⁣
Ginger ⁣
Garlic oil ⁣
Spring onions ⁣
Julienne carrots ⁣
1 can coconut milk ⁣
2 tbsp peanut butter⁣
2 tbsp soy sauce ⁣
1 tbsp sriracha ⁣
Red pepper ⁣
Peas ⁣
⁣
Method: ⁣
Heat garlic oil and add grated ginger, spring onions, pepper & carrot. Then add meatballs and cook until browned. ⁣
Pour in coconut milk and peanut butter and mix. Add soy sauce & sriracha, frozen peas and simmer until meatballs are cooked through. I served with rice and spinach āœŒļøšŸ’•ā£

Plum crumble bars ⁣⁣These are perfect little snacks for the cooler months coming up. I love a food crumble it’s my absol...
02/09/2019

Plum crumble bars ⁣
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These are perfect little snacks for the cooler months coming up. I love a food crumble it’s my absolute fave kind of dessert. Drizzle a little custard over the top and I’m in dessert heaven 🤤⁣
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I’ve ate all of this batch and desperately need to make some more ASAP! Going to experiment with some autumnal flavours for my next batch šŸ˜‰ā£
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These are & ⁣
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INGREDIENTS⁣
⁣
Crumb bars⁣
⁣
1/3 cup creamy nut butter (I used almond)⁣
3 tablespoons maple syrup ⁣
1/3 cup softened coconut oil ⁣
1 3/4 cup almond flour⁣
1 cup gf rolled oats⁣
1/4 cup coconut flour⁣
1/2 teaspoon cinnamon⁣
1 teaspoon baking powder⁣
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Fruit layer⁣
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3 cups chopped fruit of choice (I used plums) ⁣
3 tablespoons maple syrup⁣
2 tablespoons chia seeds ⁣
1/2 teaspoon cinnamon⁣
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DIRECTIONS⁣
Preheat oven to 350 degrees and line a baking dish with parchment paper and grease well⁣
Mix together in nut butter, maple syrup and coconut oil in a large bowl⁣
Add in the remaining crumb bar ingredients and mix well until you form the dough⁣
Spread 2/3 of the bar dough into the baking dish (if it seems to dry and isn't forming into a bar, mix in some more nut butter!)⁣
Bake in oven for 10 minutes and set aside the remaining crumbs for later⁣
While the crumb bars bake, add the chopped fruit to a medium saucepan and the maple syrup and stir over medium/high heat for a couple of minutes then cover and let the fruit soften for about 8 minutes (stirring every few minutes)⁣
Remove fruit from heat and add to food processor or blender and pulse until the consistency is more liquid-y⁣
Add the fruit layer back to sauce pan and warm over medium/low heat for about 10 Add in the chia seeds and leave to one side for 10 mins. This will thicken the fruit to a jam like consistency. ⁣
Evenly spread the fruit layer onto of the crumb bars, sprinkle remaining crumbs on top ⁣
Bake in oven for 25 minutes or until ready⁣
Allow the bars to set a bit in the fridge before slicing!⁣
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Happy snacking āœŒļøā£
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Lowfodmap Korean beef šŸ¤¤šŸ˜ā£ā£I feel like a new woman lately, no bloating, no cramps, no nothing! It’s strange actually sinc...
05/08/2019

Lowfodmap Korean beef šŸ¤¤šŸ˜ā£
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I feel like a new woman lately, no bloating, no cramps, no nothing! It’s strange actually since it used to be a daily thing but since I’ve been making my meals lowfodmap I feel completely different! I’ve also minimised a lot of stress which has probably helped too. ⁣
⁣
This recipe was so good I have to post it’s really easy too just requires you to have a few things in that you probably don’t already but once you have them you can whip this up so easily ⁣
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What you need: ⁣
Mince beef ⁣
Garlic oil ⁣
1 tbsp Sesame oil⁣
3 tbsp Brown or coconut sugar ⁣
2 tbsp Mirin ⁣
2 tbsp tamari or soy sauce ⁣
1 tbsp fresh grated ginger ⁣
Spring onion ⁣
Broccoli ⁣
Jasmine rice (I use microwave packs) ⁣
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First make the sauce by combining sugar, tamari, ginger, sesame oil and set aside ⁣
⁣
Heat garlic oil and fry spring onions and broccoli, the add mince and heat until cooked through. Add the sauce and mix. Serve with jasmine rice, extra spring onions, red chilli & sesame seeds to top ⁣

Tag me in your pics if you give this a go šŸ“·šŸ™‚
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Snacking is by far my favourite hobby! ⁣⁣When your toddler opens all you bananas you got to do something with them šŸ™ƒā£ā£Al...
29/07/2019

Snacking is by far my favourite hobby! ⁣
⁣
When your toddler opens all you bananas you got to do something with them šŸ™ƒā£
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Almond butter sandwiched between banana, dipped in melted dark choc then dipped into granola šŸ‘ŒšŸ‘Œā£
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Almond butter collagen fudge bars ⁣⁣My Instagram may as well be a good page now šŸ¤·ā€ā™€ļøšŸ¤£ being in the kitchen and creating ...
26/07/2019

Almond butter collagen fudge bars ⁣
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My Instagram may as well be a good page now šŸ¤·ā€ā™€ļøšŸ¤£ being in the kitchen and creating things has kind of become my happy place ā˜ŗļø it’s something I do where I kind of forget about the time. My mind is focused on the task instead of the 1000s of other things that I have to do. It’s really something that makes me present in the moment and I’m loving it! ⁣
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Recipe inspo from these are really quick and easy to make and really good! Trying to hold myself back from eating the entire plate! šŸ˜†ā£
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Recipe: ⁣
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1/4 cup coconut oil ⁣
1/4 maple ⁣
1 cup gluten free oats ⁣
3/4 cup almond butter ⁣
1 tsp vanilla ⁣
2 scoops collagen powder ⁣
Chocolate chips ⁣
⁣
Place all ingredient into blender except chocolate chips and blend until well combined ⁣
Add chocolate and pulse a few times ⁣
Line a baking tray with cling film (this makes it easier to remove and get into all of the corners) ⁣
Press into tray and freeze for 30 mins (store in fridge) ⁣
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I drizzled a little tahini and chopped dark chocolate on top šŸ‘ŒšŸ‘Œā£
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@ South Shields

Ginger & turmeric shot ⁣⁣These are really good if you’re run down or have a cold. I don’t have a cold but I feel drained...
26/07/2019

Ginger & turmeric shot ⁣
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These are really good if you’re run down or have a cold. I don’t have a cold but I feel drained. I’m waking up on a morning and I can’t get out of bed. I usually spring out of bed at 5am but the past few weeks I just can’t get up so trying these to see if they give me a boost ⁣
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I blended together fresh ginger, 250 ml coconut water, 1/2 lemon juice, tsp turmeric & black pepper & apple cider vinegar ⁣
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Once blended strain to get rid of the ginger pulp. ⁣
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This made enough to last a few days 😊⁣
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Really into the Asian vibes atm This Asian cucumber sesame salad with crispy tofu is perfect for today since it’s been b...
23/07/2019

Really into the Asian vibes atm This Asian cucumber sesame salad with crispy tofu is perfect for today since it’s been baking hot! Just needed something light for dinner tonight ⁣
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I wasn’t going to post with this picture because I wanted to take the perfect food pic. But you know what this is what my food looks like šŸ¤·ā€ā™€ļø So I’m just going to post how it looks instead of trying to get perfectly curated shots like some of the foodie instagrammers post ⁣because I’m not a pro photographer or chef 🤣
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So here is this delish recipe I found on Pinterest by ⁣
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SALAD⁣
* 2 large seedless cucumbers⁣
* 2 large carrots⁣
* 1 sweet pepper, chopped⁣
* 1 teaspoon salt⁣
* 1 tablespoon sesame seeds, white or black⁣
* 1 green onion sliced, use the green part only for low FODMAP⁣
* 2 tablespoon coriander chopped⁣
* ⁣
DRESSING⁣
* 2 tablespoon rice vinegar⁣
* 1 tablespoon freshly squeezed lime juice, about half a lime⁣
* 1 tablespoon Coconut Aminos for paleo, or gluten free soy sauce/tamari⁣
* 1 tablespoons maple , can sub with honey or sugar⁣
* 1 teaspoon grated ginger⁣
* 1 tablespoon sesame oil⁣
* pinch red pepper flakes, or to taste⁣
* more salt to taste if needed⁣
INSTRUCTIONS⁣
SALAD⁣
1. Trim the ends of the cucumber and spiralize the cucumbers or use a julienne peeler. Place the sliced cucumbers in a colander and toss them with the 1 teaspoon of salt. Let the cucumbers sit in the colander in the sink for at least 5 minutes to draw out excess water/moisture..⁣
2. While the cucumber is sitting, spiralize or peel the carrots and chop the sweet peppers. You can also use this time to prepare the dressing.⁣
3. Once the cucumber has drained for 15 minutes, spread them out on a layer of paper towels, or a clean dish towel, and gently pat out as much moisture as you can.⁣
4. Place the cucumber noodles, carrots, and pepper in mixing bowl large enough to hold the salad. Add 2-3 tablespoons of the dressing and toss to combine, coating the salad. Top with the sliced green onion, sesame seeds, and cilantro and serve immediately.⁣
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Low fodmap, vegan miso ramen ⁣⁣This was too good not to post šŸ˜šŸ˜ā£ā£I found this recipe on Pinterest by lowfodmapper.com an...
22/07/2019

Low fodmap, vegan miso ramen ⁣
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This was too good not to post šŸ˜šŸ˜ā£
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I found this recipe on Pinterest by lowfodmapper.com and I’m so glad I came across is because it’s my new fave dinner! ⁣
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Here is the recipe: ⁣
⁣
2 servings:⁣
⁣
Paste⁣
⁣
1 large chili pepper⁣
1.5 tbsp garlic infused oil⁣
3 tbsp water⁣
1.5 tsp minced ginger⁣
2 tbsp mirin⁣
1 tsp sesame oil⁣
2 tbsp white miso paste⁣
1/4 cup red miso paste⁣
1.5 tsp tahini⁣
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Soup⁣
⁣
1.5 tsp sesame oil⁣
1/4 tsp pepper⁣
1 cup almond milk ⁣
2 cups water⁣
1 stock cube ⁣
Rice noodles⁣
Fresh spring onion (green part only), to top⁣
White and black sesame, to top⁣
Nori sheet, sliced into rectangles, to top⁣
Fresh bean sprouts, to top⁣
Crushed peanuts, to top⁣
⁣
Blend all ingredients until paste forms (it will be thick – if too thick, scrape down the sides, add a tiny bit more water, and blend again)⁣
Heat paste on stovetop over low-medium heat until simmering⁣
Simmer for 5 minutes, stirring occasionally⁣
Remove from heat and let cool completely⁣
Cover and refrigerate until needed⁣
Prepare soft boiled egg by slowly submerging 1 egg into nearly boiling water, keeping the water just below boiling temperature and cooking for 6 minutes⁣
Place the egg in cold water and once completely cooled, remove shell⁣
In large pot, heat sesame oil over medium heat, then add 1/3 of the soup paste until fragrant⁣
Add 2 cups water, 1 cup almond milk and 1-2 crumbed stock cubes (the reason as I say 1-2 is that miso ramen is VERY salty and for some, I can see how 2 stock cubes would render the soup too salty – in which case, only use 1 or 1.5)⁣
Bring to simmer, and cook until the soup paste has dissolved⁣
Slowly add the rest of the paste, stirring until it has completely dissolved⁣
Separate rice noodles into 2 separate bowls⁣
Divide the soup and pour over the noodles⁣
Add optional toppings above (ie. bean sprouts, crushed peanuts, sesame, nori, etc.)⁣
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@ South Shields

The whole time I was on holiday I didn’t have a single flare up with my IBS. Which was bloody amazing adding to the amaz...
19/07/2019

The whole time I was on holiday I didn’t have a single flare up with my IBS. Which was bloody amazing adding to the amazing time I had. I didn’t really give much thought to what I ate if I’m honest. I ate things I thought may trigger a flare up but it never happened. ⁣
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Now I’m home my stomach is back to normal, cramps, pain, bloating and all the other nasty stuff I’ll not go into šŸ˜† ⁣
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I thought maybe it was because I was relaxed while I was away but I feel pretty chill at home too so I don’t know. ⁣
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It seems to be a constant battle that I can never get quite right 😭 ⁣
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Maybe I just need to spend my days by the pool, in the sun with a pina colada in my hand šŸšŸ„„šŸ˜ ⁣
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So I’ve gained a little bit of fluff post holiday, those pina colada gains šŸ˜†ā£ā£I went to put on a pair of jeans this morn...
16/07/2019

So I’ve gained a little bit of fluff post holiday, those pina colada gains šŸ˜†ā£
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I went to put on a pair of jeans this morning and they were super tight! These are jeans that fit me two weeks ago and I started feeling really s**t. Then I reminded myself of the fun I had while I was away, the memories I’ve made, that amazing food and desserts I’ve ate and best of all the pina coladas on tap! ⁣
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Sometimes throughout our lives our weight goes up and down, but sometimes those extra few pounds are fun times and memories. So I’m not even mad that my jeans don’t fit me I’ll just wear my workout leggings instead āœŒļøā£
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