To kick off week two of #NutritionalNovember why not start with some girl power preaching. This post seems relevant considering a female jockey, Michelle Payne, won the Melbourne Cup for the first time ever on Tuesday last week and it sure as hell caused a few raised eye brows amongst the gents… but all I can say is GO GURL!!! With the ever-growing health and fitness industry women are becoming more and more independent and successful. There are so many women CEO’s absolutely killing it and slowly (but surely) taking over the world. Bit dramatic? Check out my top 6 and make up your own mind.
Author: Katie morgan
BRUNCHING IN LONDON
If there is something that is growing as popular as chicks with abs at the moment – it’s BRUNCH!! The saying has been around for ages but the foodie industry and independent cafes have grabbed ‘brunch’ by the reins and taken it to a whole new level. Out with the separate breakfast and lunch menus and in with smashed avocado and poachies on toast at 2pm. Nice! Continue reading “BRUNCHING IN LONDON”
THE PLANK; IT’S HARD CORE
I can’t speak for London because let’s be honest it’s getting colder by the second – BUT with the Aussie summer only JUST around the corner we can’t help but dream of Tash Oakley’s amazing bod and abs! Seriously if you are not familiar with this amazing creature follow her on instagram NOW @tashoakley or just google her. You are bound to feel a huge boost of motivation that’s for sure.
BUT there is no quick fix for a tight and toned stomach. As amazing as it would be, one sit up will not give you a rock hard stomach. Continue reading “THE PLANK; IT’S HARD CORE”
CHOCOLATE PEANUT BUTTER BALLS
Here is a quick and almighty delicious raw ball recipe for day 6 of Nutritional November! Because it’s the weekend and who doesn’t deserve Chocolate AND peanut butter on the weekend!! This is one of my favourite “ball” recipes! (My mint spirulina ones are joy too >> recipe here!) So easy. So quick! And they are great for the freezer! Make a batch (or two) this weekend!
SNACK HAPPY
If there is something that I excel at in life… it is snacking! Road trips, aeroplane flights (I swear my bag is always 50% food), weekend escapes, movie dates… you name it, I’ve got the snacks covered. I am honestly like a child. The only way to keep me happy is occupying me with food. Continue reading “SNACK HAPPY”
DRINK YOUR WATER
Why is it that something as simple as drinking water can be so difficult to remember? If I don’t have my water bottle on me and am consciously making an effort to drink water, then I will get to the end of the day without even a drip. Of course there is water in my daily coffee or two and 6 cups of tea BUT this does NOT count! Nope not even in the slightest. And before your clever little Melbourne Cup brain thought that having a few vodka lime and soda WATERS yesterday also counted – you are wrong!! Drinking alcohol is an even bigger reason to be guzzling back the water. Continue reading “DRINK YOUR WATER”
ENJOY THE HECK OUT OF IT
We live in a world where we’re made to feel guilty about food; don’t eat this, don’t eat that, this will kill you, that will kill you. Of course a lot of this is true, but you can take any food, create negative thoughts around it and actually make it unhealthier to consume with those stressful thoughts. After all, stress depletes nutrients from the body too. Nutritional November rule NUMBER ONE … don’t feel guilty. Just enjoy it! And not only is it Treat Yo Self Tuesday BUT Melbourne Cup Day so have some fun and love yourself for it. Continue reading “ENJOY THE HECK OUT OF IT”
MATCHA CHOC MINT SMOOTHIE BOWL
Let’s get up 20 minutes earlier to make a killer healthy and nutritious smoothie bowl this Monday morning to kick the week and Nutritional November off to a great start. I am currently on the other side of the world to Australia in a gorgeous AirBnb in Lisbon, Portugal so apologies for the delay and time difference. I will try my best to get these posts up in time for your morning read. Try this quick and easy fiber and protein packed smoothie bowl. Here is a quick summary of the ingredients and their benefits. Keep it simple! Continue reading “MATCHA CHOC MINT SMOOTHIE BOWL”
MONTENEGRO; K+K’s FIT AND HEALTHY GUIDE TO
Montenegro is a country that many people don’t even know about, me being one of them, but has grown to become a popular holiday hot spot over the last decade. My friend was the one to recommend it to me and I am so glad that I went. Whether you’re coming from Dubrovnik or Split, Croatia, Tirana, Albania or Mostar, Bosnia you won’t be expected to pay more than approximately 15 Euro for a bus fair to Montenegro. Or simply do what we did and try and score a cheap flight into Podgorica.
Continue reading “MONTENEGRO; K+K’s FIT AND HEALTHY GUIDE TO”
CRUNCHY NUT BAKED CHEESECAKE WITH LEMON CURD AND MERINGUE
Okay so I’ve been meaning to get this one up for aggggggges now but have never found the time. BUT whilst sitting on the plane to Spain I have nothing but time so here goes!
It all started back in July in my birthday week. I couldn’t decide what cake I wanted to celebrate my 25th bday with…. Cheesecake or lemon meringue pie? Both of which are my all time favourite desserts! The lemon meringue pie I made for Mother’s Day recipe HERE was an absolute hoot. Oh and the choc base lemon curd tart too recipe HERE, but then cheesecake is my fave. And then boom it hit me. Why limit yourself to one when you can layer them and have BOTH! So I used the ever faithful Sarah Wilson I quit sugar recipes as a base and combined this killer dessert! Fair to say I had a super sweet birthday minus the sugar!! 
CRUNCHY NUT BAKED CHEESECAKE WITH LEMON CURD AND MERINGUE
Serves 8 – GF DF* P SF – 3 hours
BASE
1 cup oats or LSA mix
1 cup almonds or pistachios/hazelnuts (use another but other than almonds here if you used LSA above)
120gms coconut oil or butter
1 cup desiccated coconut
2 Tbs rice malt syrup
pinch of salt
dash of cinnamon
CHEESECAKE FILLING
2 Tbs Greek yoghurt
4 Tbs Full fat coconut cream
1 cup cream cheese
1 cup ricotta cheese
1 egg
1 Lemon juiced and zest
1/2 cup rice malt syrup
1 vanilla bean
LEMON CURD
1/2 cup coconut oil
2 whole eggs
6 egg yolks (save the whites)
Juice and zest of 2 lemons
3 Tbs rice malt syrup
1 tsp stevia
MERINGUE
6 egg whites
2 Tbs rice malt syrup
METHOD:
Preheat oven to 160 degrees Celsius.
Line or spray a deep pie / tart tin.
Place the ingredients for the crust in a food processor and process until combined. The more you blend the more the oils from the nuts are released. Add more butter or coconut oil if necessary. Take out and press into a lined cake or tart dish working your way up the sides. Remember it is not just a base but a crust for the filling so make it deep!
Place crust in the oven for 8-10 minutes until lightly browned. Set aside to cool.
Meanwhile combine the cheesecake ingredients in a clean food processor. Careful not too over process. You just want the lumps gone and watch out for any lemon pips whilst squeezing!
Pour the cheesecake filling into the cooled tart crust. Place in oven for 20-30 minutes until it bakes and goes hard or set like jelly. Don’t over cook!
For the lemon curd, melt the coconut oil on the stove. Add the rice malt and lemon juice/zest. Slowly add the eggs and yolks whilst whisking. Careful not to over boil the curd otherwise you will end up with lemon scrambled eggs! When it begins to thicken lift it off the heat and whisk in mid air. Add back to the heat if necessary. Leave to cool. Pour over the cheesecake layer and set aside.
For the final layer of this epic cake / pie / tart you need to make the meringue. Either with some good old elbow grease or electric beaters beat the egg whites and rice malt until it starts to go white and glossy. You want it to hold its form and make peaks. About 3-5 minutes. Slop the meringue mixture onto the lemon curd layer. When it is covered use the whisk or a spoon to create some peaks for aesthetic purposes.
Place the whole cake into the oven for 6-8 minutes until the meringue has browned at the tips. Careful not to burn or grill it! Just a light browning it will do.
Take out and place in fridge to set for 2 hours or overnight! When it’s time to eat it take it out and sprinkle with some matcha green tea powder if you have it!
Serve huge slabs of this beauty and enjoy! I couldn’t believe how amazingly yum and sweet this cake was. The perfect amount of savoury creamy lemony ricotta and tangy sweet curd, crunchy base and fluffy top ahhhhhhh just make it! You can even freeze any left over slices (left over… Is there such a thing?)
K












