My BIG Project reveal | The CWF Real life nutrition guide

Everything you need to know about it!   It’s been a long time coming….. and I swore I would never open that can of worms, or cross that bridge but here we are….  The first ever CWF meal plan and nutrition guide is finally here! 🎉🎉 50 pages of information and education written by yours…

Indoor vs Outdoor running

It’s a Monday morning in the middle of July in Cape Town, South Africa. 7am I drive to the gym in the dark to get my first run in of the week. But, on this Monday morning, where it should be the depth of winter… I quickly come to realize that this will be the…

My 4 favorite smoothie Recipe’s

In collaboration with Nature’s nutrition. If you have been following me for a while, in bits and pieces I’ve shared how I struggle with eating certain texture’s and colours, which mostly influence fruit and veg. So when Green powders drew my attention on the market I was intrigued, something perfect for me. As it will…

BANANA PROTEIN PANCAKES

PREP TIME 10 mins COOK TIME 5 mins TOTAL TIME 15 mins Banana Protein Pancakes are a healthy breakfast with five simple ingredients that taste amazing and fill you up! Egg whites, protein powder and ripe bananas make up these low-fat and low-carb pancakes, for a complete and wholesome meal under 200 calories. Serves: 8 INGREDIENTS…

Fluffy Greek Yogurt Pancakes

 PREP: 10 MINUTES COOK: 5 MINUTES  YIELD: 4 SERVINGS INGREDIENTS 1 cup whole-wheat flour 1 cup all-purpose flour 4 teaspoons baking powder 1/4 teaspoon salt 1 Tablespoon sugar 1 1/2 cups unsweetened almond milk (or any other variety of milk) 2 large eggs 2 teaspoons vanilla extract 1/2 cup plain 2% Greek yogurt Maple syrup/Honey, for serving Fruit, for serving INSTRUCTIONS In a large bowl, whisk together the whole-wheat flour, all-purpose flour, baking powder, salt and sugar. In…

Healthy Banana Bread

Want to make someone’s day? Bake them some banana bread! Just yesterday, I said, “I’m going to bake some banana bread,” and watched a full-grown man’s eyes light up like a kid’s on Christmas morning. Banana bread is one of those classic, comfort food recipes that fills the whole house with warmth and makes everything…

5 Min No Bake Protein Bars

I rarely ever buy protein bars unless I’m on the go and not prepared. Protein bars are SO simple to make. I don’t think people realize how easy it is! This recipe requires no baking and will take you less than 10 minutes. Seriously! Time yourself. The only thing this recipe does require is a…

NO BAKE HOMEMADE CHEWY GRANOLA BARS

COURSE: SNACK PREP TIME: 15 MINUTES COOK TIME: 5 MINUTES TOTAL TIME: 20 MINUTES INGREDIENTS 1/2 cup raw sugar or brown sugar 1 1/2 cups honey 1/3 cup coconut oil 1/4 tsp fine sea salt 1 cup 100% all natural crunchy peanut butter 2 tsp vanilla extract 4 cups crisp rice cereal 2 2/3 cups old fashioned oats 2/3 cups ground flax seed 1/2- 1 cup mini chocolate chips INSTRUCTIONS In a large bowl, combine your oats, crisped rice cereal, and ground…

Honey Mustard Chicken & Potatoes (ONE PAN)

Honey mustard chicken & potatoes is all made in one pan! Juicy, succulent chicken pieces are cooked in the best honey mustard sauce, surrounded by green beans and potatoes for a complete meal! Another Mommy inspired recipe, the flavour combination of honey and mustard makes this chicken one of the best recipes.   Honey mustard sauce…

CHICKEN AND BACON PASTA WITH SPINACH AND TOMATOES IN GARLIC CREAM SAUCE

Chicken and Bacon Pasta with Spinach and Tomatoes in Garlic Cream Sauce – this is one of the best chicken pasta recipes you’ll try!  It’s an Italian-inspired recipe with lots of vegetables. Sliced chicken breast and bacon are tossed with veggies and penne pasta in a delicious, creamy, homemade alfredo sauce made with Parmesan cheese….