East Coast Fitness & Sports Massage

03/03/2021

18/10/2020

Sunday’s are for Soups & Swims!

Give this warming vegetable soup a try:

Ingredients:
1x onion 🧅
1x red bell pepper
6x big carrots 🥕
1/4 of a big celeriac

Spices:
Paprika
Chilli 🌶
Black Pepper


Method:
1. Dice all the vegetables.
2. Sauté the onion in a pot with coconut oil until cooked.
3. Then add all the other vegetables into the pot & cook for 5min.
4. Cover all vegetables with boiling water.
5. Keep cooking until vegetables are soft.
6. Once vegetables are cooked - blend until smooth!
7. Add spices to taste
8. Top with mixed seeds and dollop of sour cream
9. Enjoy 😊

06/08/2020

When your client gives you home grown courgette & beans....

💕 Pan fried SALMON with fresh VEGETABLES is definitely one of my all time favourite dinners! It is super quick, really simple & just so tasty 😋 I LOVE

05/08/2020

🌻Struggling for BREAKFAST ideas?🌻
Then give this delicious homemade granola a try!

Ingredients:
☀️ 2 cups Oats
☀️ 1 Tbls maple syrup / honey
☀️ 1 cup mixed seeds (I used sunflower, Golden linseed, sesame seeds, brown linseed, pumpkin seeds)
☀️ 1/2 cup almonds

Method:
1. Pre-heat the over to 180 degrees
2. In a bowl mix together the oats, maple syrup/honey & almonds
3. Then spread the mixture onto a lined baking tray
4. Top with mixed seeds
5. Place in the over for 10-20 minutes - checking regularly & giving it a mix half way through (oats should be golden brown)
6. Wait to cool & store in an air tight container
7. Sprinkle on top of a bowl of Greek yogurt & enjoy!

04/08/2020

🧐 Looking for a healthier but still a tasty, quick & easy snack?

Then give these PARMESAN & HERB ALMONDS a try!!!

Ingredients:
⭐️ 200g Almonds (depending upon size of baking tray you're using)
⭐️ 100g-150g Grated Parmesan Cheese
⭐️ Dried herbs/spices

Method:
1. Heat oven to 180°C
2. Spread a single layer of raw almonds on a lined baking tray
3. Cover almonds evenly with the grated parmesan cheese
4. Sprinkle with your favourite dried herbs or spices 💕 I LOVE using OREGANO or PAPRIKA 💕
5. Bake for approximately 15-20 minutes until cheese is golden and crunchy 👀 make sure to check in it regularly as it can quickly burn 🔥
6. Remove from cooker and leave to cool completely
7. Once cool, break into bite size pieces & enjoy!!! (Store in an airtight container if you are saving them for later....)

03/08/2020

☀️ Happy Monday Everyone!

Why not celebrate the start of the new month with these delicious SUMMER BERRY MUFFINS?

🌸 1 cup Yoghurt
🌼 3 cups Ground Almond
🌸 6 eggs
🌼 4 Tbls Melted Butter
🌸 2 tsp Vanilla
🌼 1 cup Fresh Blueberries (or strawberries, Raspberries, Blackberries, etc)
🌸2 Tbls Maple Syrup

Method:
1. Preheat oven 180°C
2. Line muffin cases up on a baking tray
3. Mix yoghurt, eggs, vanilla, maple syrup & butter well
4. Add all dry ingredients
5. Fold in berries
6. Spoon mixture into muffin cases
6. Bake for 20 minutes or until the tops are golden