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Shelley kamil

Certified Pilates Instructor, Barre Instructor & Health Coach

Everyday Tropical Breakfast

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For as long as I can remember a Tropical Fruit Bowl has been my favourite way to start the day. It began in my 20s, living in my second apartment since moving out of home. It was my way of bringing that tropical holiday feeling to my days. I’ve continued this ritual for 20 years. Though I will say, there were days when the girls were younger where breakfast pre school run was impossible. I would create a green smoothie to power me through. Though in earnest, I would be starving by mid morning. That was interesting to me as despite packing the smoothie with greens, banana, coconut water and protein powder, I would have a major sugar spike that would leave me unsatisfied and searching for food.

I came to believe there was great merit in sitting for an actual breakfast. Rather than a smoothie on the run, our bodies register that we have actually eaten. Whether it’s pre teaching or post the school run, these days, I make it happen. I’m conscious of which fruits I use to avoid sugar spikes. That will vary from person to person. But for me, seasonally speaking, this is my current fruit bowl of choice.

Tropical Fruit Bowl
Ingredients
Serves 1
3 slices Pineappel, diced
1/2 – 1 apple, diced
Handful of Blueberries
1 passion fruit
1tbs Linseeds
2tbs sliced almonds
Sprinkle of Walnuts
Handful of Mint, chopped

Directions
1. Toast the Nuts and Seeds. Either in a large batch on low heat in the oven. Store in an air tight container. Or, dry fry in a pan over low heat until golden and toasty.
2. Assemble your bowl, fruit and mint first. Sprinkle with nuts and seeds. Enjoy xx

Note: Option to vary your fruit, as seen below. in colder months, pear substitutes pineapple.

Tangy & Crunchy Brown Rice Salad

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This one’s not only a crowd pleaser but made with love. Some days you just need something that is going to nourish the hearts of those close to you and have enough sustenance and reach to spread the love. I’ve made countless Salads with Sweet Potato as the base, but after having lunch at a gorgeous friend’s place, I was inspired by the smell of her kitchen. And I am not one for strong smells. However, there is something to be said about the fragrant smell of rice being cooked. Not just any rice of course. But those secret recipes passed down from generations where the rice is cooked a certain way. In this case, pan fried to release the beautiful fragrance and then cooked. And so I took this method and applied it to brown rice, and created a Salad from there.

The thing is, I’ve been making my own chopped Salads taste extra tangy and sweet with the simple process of adding, none other than a simple chopped apple. I combined these Methods, to create a Salad that would go the distance. Hearty, satisfying and nourishing, and of course, made with love. Hope you enjoy it xox

Ingredients
Serves 6-8
1tbs EVO
3/4 cup brown rice
1-2 red apples, diced
2-3 carrots, diced
4-6 celery sticks, diced
1/2 cabbage, finely sliced
Handful or 2 of mixed leaves, finely sliced
Handful of Parsley, finely chopped
1/4 cup sunflower seeds
1/4 cup sesame seeds
1/4 cup pumpkin seeds
1-2tbs Maple Syrup
Dressing
3tbs Tamari
3tbs ACV
3tbs Maple Syrup
2tbs EVO
Juice of Half a Lime
Sea Salt to taste

Directions
1. In a small bowl, whisk the dressing ingredients together, set aside
2. Cook your brown rice. Heat 1tbs EVO in a medium sized saucepan, add the brown rice and sea salt to taste, pan fry until translucent and slightly golden. Add boiling water and cook as per pack instructions. Once cooked, allow to cool.
3. Toast your Seeds. Dry fry in a medium pan over medium heat until golden. Right before removing from the heat add sea salt and 1tbs Maple Syrup. Stir rapidly for a few moments until cluster form. Transfer to a plate to avoid burning.
4. In a large serving bowl, compile Salad Ingredients. Mix well to combine. Add cooled brown rice (room temp) plus dressing and mix together thoroughly. Sprinkle with Seed mixture and voila, you’re read to serve xox

Super Clean & Easy Banana Bread

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There is so much pressure these days to eat clean, to keep our diets healthy, that it’s easy to forget, sometimes the soul just needs a little comfort. The term comfort food exists for a reason. The other day as I was driving home form a week of doing, caring, dropping, groceries, working, teaching, ‘all the things’, when I had this craving. A feeling over came me, to just sit down with a warm piece of cake, a cup of tea and some berries. Honestly, I never, ever, crave cake. It’s not my thing. I’m a dark chocolate kinda girl. But my grandmother’s spirit must have been calling me to slow down and take care of myself. Here’s the thing, when we can combine feel good food, comfort food, with clean, nutritious, soul soothing food, that’s where the magic happens. I played with a few recipes to create this soul soothing, deliciously clean Banana Bread. I hope it’s exactly what you need when your body calls on you to slow down xox

Ingredients
4 Ripe bananas, peeled and chopped
1/2 cup of water
4-5tbs Maple Syrup
1-2tbs EVO
1tsp Vanilla Essence
Dry Ingredients
2.5 cups Buckwheat Flour
2tsp Baking Powder
1tsp Sea Salt
1tsp Cinnamon
1/2 Cup Walnuts, lightly toasted

Directions
1. Pre Heat the oven to 180 degrees. Line a rectangular baking tin with baking paper.
2. In a medium sized mixing bowl, mash the bananas until smooth. Add the water, Maple, EVO & Vanilla. Whisk until smooth. Or, throw it all in a blender instead.
3. In a seperate bowl, combine the remaining Dry Ingredients. Mix together well. Add the banana mixture. Mix well to combine.
4. Pour the mixture into the baking tin, using a damp spatular to distribute evenly. Transfer to the oven. Bake for around 20 minutes. Turn and bake for another 10-15 minutes or until golden and cooked through.
5. Serve warm along side berries of choice, a spread of your favourite Nut Butter, and of course, a really good cup of tea xox

Lemony Green Soup

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For those days you really want to nourish your soul, feel cosy and nurtured, but also light and satisfied. This Soup is gut friendly, as in it will not leave you feeling bloated. And, it is nutrient dense, high in fibre, heavy on the greens and with just enough good fats. It’s the perfect combination of what I call during my Wellness Coaching Sessions, the Four Elements. Fibre, Protein, Greens and Good Fats. If you’re wondering about the Protein, I have two options for you. Either add some shredded chicken, or keep it plant based with a sprinkle of Hemp Seeds along with the Toasted Pine Nuts as seen here. Yum xx

Ingredients
1tbs Extra Virgin Olive Oil
1 onion, diced
3 potatoes, peeled and diced
4 stalks celery, sliced
2 zucchinis, diced
1 corn, shucked
1 broccoli, chopped
2 cups silver beet, sliced
Juice of one lemon
Veggie Stock
Toasted pine nuts
1-2tbs hemp seeds per serve
Sea Salt to taste

Directions
1. In a large pot, heat 1tbs Olive Oil. Add the onions and Sauté for 1-2 minutes, until translucent. Add the Celery, zucchini and potatoes, season with sea salt, continue to cook until vegetables have softened.
2. Pour in the Veggie Stock, until all the veggies are covered and immersed. Add the broccoli and corn, lower the fame and continue to simmer for 25-30 minutes.
3. Add the Silver beet and stir to combine. Cook for a further minute or 2 until the leaves have wilted. Add the lemon juice and another squeeze of lemon juice for good measure.
4. To Serve, divide between serving bowls, sprinkle with toasted pine nuts and 1-2tbs Hemp Seeds per serving portion. Enjoy xx

The Perfect Savoury Sweet Breakfast

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For those day you need something to satisfy as well as to quell those sweet cravings. Enter the savoury sweet breakfast or lunch option. This simple omelette paired back with fruit of your choice, a sprinkle of toasted seeds and almonds plus some avocado for good measure has all the elements to ensure satiety whilst keeping those sweet cravings at bay. The combination of Good fats, Fibre, Protein and Greens makes for the perfect combination to keep u feeling light and satisfied post workout and into the day.

Recipe Ingredients
Serves 1
1tsp Extra Virgin Olive Oil
2 Eggs, beaten
Handful of Spinach, roughly chopped
1 banana, sliced
3 strawberries, sliced
Raspberries
1/4 avocado, sliced
Lime wedge
1tbs Sesame Seeds, toasted
2tbs Slithered Almonds, toasted
Sprinkling of Sea Salt
Sprinkling of Cinnamon

Directions
1. Heat 1tsp Extra Virgin Olive Oil in a medium sized skillet over medium heat. Whisk the eggs and add to the pan. Top with Spinach and a sprinkle of Sea Salt. Cook for a minute or two, flip and continue to cook to your liking.
2. Arrange the sliced fruit and avocado on a serving plate. Sprinkle with toasted seeds, nuts, cinnamon and a squeeze of lime. Top with the omelette and an extra sprinkle of Sea Salt. Enjoy xox

Inspiration by ShelleyKamil.com