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Shelley kamil

Certified Pilates Instructor, Barre Instructor & Health Coach

The Perfect Salted Dark Chocolate Bliss Balls

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Salted Dark Choc Bliss Balls

Depending on your needs and your interests there are countless expressions deciphering ‘what a girls needs’. Spend a moment on google and you’ll discover every girl needs everything from a good book, to a good guy, a good best friend and the perfect lipstick. No arguments here. However, what I have for you, is the perfect Chocolate Bliss Ball Recipe. To be precise the perfect Salted Chocolate Bliss Ball Recipe. Perfect not for its superiority to any other of the millions of bliss ball recipes already out there, but for its simplicity and adaptability. With or without the LSA for that extra protein hit, it’s perfect for everything from play dates to late night snacks. Not too much cocoa to keep you awake at night, free of refined sugar and any oil what so ever, it’s the easiest and most satisfying recipe. Keeps in the fridge for a couple of weeks, ready on hand for whenever that sweet craving calls your name. A good chocolate recipe that every girl should have 😉

Salted Dark Chocolate Bliss Balls
Recipe by Shelley Kamil

Ingredients
Makes approx 20 balls

1 cup pitted Medjool dates
1 cup desiccated coconut
2tbs raw honey
½ tsp sea salt
2tbs cocoa powder
¼ cup LSA
Lots of extra desiccated coconut for rolling

Directions
1. Combine all ingredients in a high-speed blender. Blend for approx. 1 minute or until a cookie like dough mixture forms.
2. Sprinkle a generous amount of coconut onto a plate. Using a fresh bowl of warm water to dampen your hands just slightly, roll the mixture into truffle like balls then roll in the coconut.
3. Transfer to an air-tight container and store in the fridge for 2-3 weeks (so long as the dates were bought fresh)

 

 

Red Quinoa, Lemony Chicken & Herb Salad In a Flash

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Red Quinoa Lemony Chicken Herb Salad ShelleyKRecipes

Ok let’s talk Red Quinoa and whipping up salads whilst kids are around or for a quick pack-me-up work lunch. First, red quinoa, it has one of the highest protein contents of all grains. Though eaten in place of grains, quinoa is actually a plant, a derivative of the rhubarb family to be precise. Add to that, it’s high in iron and a good source of fibre, zinc and folate. In terms of prepping the salad; Grilled Lemon and Herb Chicken is a great dish in its own right, make a little extra, shred the leftovers and throw it in a bowl with cooked red quinoa, green beans and red capsicum and you’re on your way. . .  Full recipe below, quick, easy and bursting with oxidants and nutrients xx

Red Quinoa, Lemony Chicken & Herb Salad
Recipe by Shelley Kamil

Ingredients
Serves 2

1 Free range chicken fillet, grilled with lemon and herbs then shredded
2 cups cooked red quinoa
1/2 capsicum, finely diced
Handful green beans, blanched, finely diced
2 handfuls mixed leaved
1 zucchini, shaved
Juice of 1 lemon
12 walnuts, crushed
4tbs pomegranates
Sea Salt to taste
1/2 avocado, sliced, optional

Directions
1. In a large mixing bowl, combine quinoa, shredded chicken, beans, capsicum and zucchini plus a good squeeze of lemon juice, then mix together thoroughly. Add the mixed leaves and mix together once more.
2. Transfer to serving bowls and top each bowl with walnuts and pomegranates, sea salt to taste, an extra squeeze of lemon juice plus a side of avocado if using xx

Sweet Cravings – Carrot Cake Bliss Balls

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Carrot_cake_bliss_balls_SHELLEYKRECIPES

This is a really great recipe for those wishing to kick a sugar habit. Refined Sugar free and one of nature’s greatest treats, dates provide that sticky caramel flavour, as well as carrots for that extra sweetness. The interesting thing is, by incorporating sweet vegetables into your diet, such as carrots, you can reduce your sweet cravings. Nature’s got it all worked out. And sometimes, just sometimes, for us chocolate lovers, playing around with different flavours can be just as effective for satisfying sweet cravings. I’ve tweaked the original recipe, reducing the quantities of nuts and adding in some shredded coconut. Just remember, even the healthiest treats should be eaten in moderation. Other than that, enjoy these wholeheartedly xx

Carrot Cake Bliss Balls
Adapted from Donna Hay

Ingredients

1.5 cups pecans
1 cup pitted Medjool Dates
1.5 carrots, finely grated
½ cup desiccated coconut
½ cup LSA
1tsp cinnamon
pinch of ginger
pinch of nutmeg
Extra coconut for rolling

Directions

1. Place ½ cup pecans in a food processor and blitz for 30 seconds. Remove and place on a plate for rolling.
2. Place remaining ingredients in the food processor and process for 1-2 minutes until a dough like mixture forms.
3. Roll the mixture into small balls, then roll in either the crushed pecans or coconut. Should make at least 20 balls. Place in airtight container, store in fridge for 1-2 weeks.


 

 

Wholewheat Fettuccine with Kale, Caramelized Onions & Goats Cheese

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pasta_kale_caramelized_onion

I often get asked if I eat pasta? And the answer is, absolutely. Absolutely, yes. I’ve always loved pasta and there are wonderfully healthy ways to enjoy it. Firstly, any food that is such a strong part of a country’s culture and heritage, in this case Italian culture, has to have some serious nutritional benefits. When a food has sustained people for so long, you can be sure there’s a reason for it. With the overload of  nutritional information out there on the world wide web, it is easy to get confused. But let’s be clear, it aint pasta that’s invading the food chain and causing people to get fat. Make no mistake, that’s fast food.

Sure, how much pasta you eat, what you eat it with and how you eat it, definitely comes into play. These days the options for wholewheat pasta are endless, gluten free, quinoa or rice based versions are available at most health food stores. So, if you’re interested in a healthy, satisfying, wholegrain, vegetarian, plant based recipe (have I sold you yet?), here’s an amazing option from Amy Chaplin. And the beauty of this pasta is, if Kale’s not for you, switch it up with your preferred veggies. Mushrooms work a treat xx

Wholewheat Fettuccine with Kale, Caramelized Onions & Goat’s Cheese
Recipe Adapted from Amy Chaplin
At Home in The Whole Food Kitchen

Ingredients
1-2 tbs olive oil
2 red onions
Sea Salt
1 pack wholewheat fettuccine
1 bunch kale, finely chopped
Goats cheese (Amy Chaplin swears by the Meredith Dairy Marinated Goats Cheese, I can vouch for it too)
Freshly ground pepper

Directions
1. Warm the olive oil in a large frying pan over medium heat. Saute for 10 minutes or until onions begin to brown. Add 1tsp sea salt, lower heat and continue to cook for 15-20 minutes or until onions are translucent and caramelized.
2. In the meantime boil a large pot of water, add salt and cook pasta as per pack instructions. Once cooked, drain and return to the pan.
3. Once the onions are caramelized, add the kale, cover with the lid and cook for 6-8 minutes, stirring occasionally.
4. Once cooked, add the onion and kale mixture plus some feta cheese to the pasta and stir gently to combine.
5. To serve season with sea salt and pepper, an extra sprinkle of feta and divide evenly amongst serving bowls xx

 

Thyroid Health- Quinoa & Shaved Veggie Salad with Passion Fruit & Coconut Dressing

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Thyroid_Health_ShavedVeggie_PassionCoconutDressing_ShelleyKRecipes

A gorgeous client and fellow Health Coach inspired me to write this recipe when she found herself in a surprising predicament, recently discovering that she was suffering form a Thyroid disorder.

In an effort to support optimal thyroid health I’ve included some key nutrients. Selenium, the trace mineral found in in Brazil nuts, a mere 3-4 of these power packed babies will do the trick. Selenium is also found in spinach, plus there’s the Iodine in sea vegetables and sea salt. In keeping with the recommended gluten free diet I used chickpeas and quinoa for protein. In this case we’ve kept things vegan, however, selenium is also found in several animal products, which could easily be included for additional protein and sustained energy.

When we talk Thyroid issues, it’s important to acknowledge the impact of stress. The production of the stress hormone cortisol can suppress healthy thyroid function hence having a profound effect on overall thyroid health. So, I’ve topped this hard working salad off with a Calming Passion Fruit & Coconut Dressing. Energetically, passion fruits have calming properties, whilst their sweet and tangy flavor combined with the coconut sugar keeps this dressing refined sugar free.

Packed with nutrient dense veggies that are optimal for thyroid health like leeks, squash and zucchini, all bases are seemingly covered in one humble salad. Hope it’s a new found favourite for some of you out there xx


Thyroid Health
Quinoa & Chickpea Shaved Veggie Salad with Passion Fruit & Coconut Sugar Dressing
Recipe By Shelley Kamil

Ingredients

Serves 2
2 handfuls spinach leaves
2 handfuls sprouts
½ can organic chickpeas
2 yellow squash, shaved
1 zucchini, shaved
1 bunch asparagus, chopped and blanched
½ leek, finely sliced
1 cup cooked quinoa
1 sheet nori, cut to thin strips
6 brazil nuts
Dressing
Juice and pulp of one ripe passion fruit
1tbs apple cider vinegar
2tsp olive oil
2tsp coconut sugar
Pink Himalayan Sea Salt to taste

Directions
1. In a large mixing bowl combine all the dressing ingredients, besides the brail nuts. Mix to combine.
2. In a small mixing bowl, whisk together the dressing ingredients. Pour over the salad and mix together thoroughly.
3. To serve, transfer to serving bowls and sprinkle with 3-4 Brazil nuts per serving plus an extra drizzle of any remaining dressing xx

 

Inspiration by ShelleyKamil.com