This weeks Day On A Plate comes from Dani Sacht. Dani is a qualified nutritionist,dietitian student and creator of Dash of Dani.
My own health complications at 15 prompted a desire in understanding the relationship between food, nutrition and our body. I have a strong passion for: providing honest and sound information around nutrition based on my studies and personal health journey, to clear up any misinformation around nutrition, and to support others achieve their health goals. I want to encourage health as a way of life by showing that it can be achieved without restrictive diets or spending a fortune of cleverly marketed foods.
I’m someone who wakes up with the sun! I take a few minutes every morning to practice gratitude. Being thankful and grateful for what I have is a humbling and important ritual that leaves me feeling positive the rest of the day.
Breakfast! I keep it simple during the busy week with gluten-free toast and avocado/nut butter/ricotta or quinoa flakes porridge. On the weekend I love a good smoothie/smoothie bowl with nuts/seeds or home-made granola, or eggs with lots of veggies. I try and have a balance of good fats, protein, carbohydrates and fibre to keep my energy and blood sugar levels stable throughout the morning. I love a cup of herbal tea such as peppermint, green or rooibos.
On days where I’m at uni I like to pack with me a fruit, handful of nuts, homemade bliss balls or muffins. I’m generally very busy with uni work, so I need snacks that are quick, easy and nutritious to support sustained energy! On the weekend I’ll also go to the farmers market and stock up on local produce!
For lunch I usually have a salad and focus on having LOTS of veggies (mostly raw), protein, good fats and a source of complex carbohydrates for extra satiety. I believe the more colour on your plate, the better! l prefer light dressings on my salads such as olive oil, lemon juice, apple cider vinegar, mustard or balsamic vinegar. If I’m not in the mood for salad, I’ll make a gluten free wrap or use nori sheets. I make a conscious effort to ALWAYS eat in a calm and relaxed environment. I don’t want to be multitasking while eating, as I want my digestion to be as optimal as possible.
If I’m not at uni, I’ll usually go to gym for 45 minutes- 1 hour. I like to mix it up with cardio and weight training. My head feels much clearer after gym!
I generally have a mid-afternoon snack to keep me going until dinner time. If I’ve just gone to gym, I’ll try and have something that’s got carbohydrates and is protein-rich, such as a smoothie. I love having some corn crackers with cottage cheese and berries, kale chips, greek yoghurt with nut butter, berries and cinnamon or a slice of homemade bread. Sometimes I’ll fill nori sheets with lots of veggies and hummus. I always try and have something crunchy as I find that crunch aids in satiety!
I’ll usually take my puppy for a walk at the park or around the area. It’s become a routine so he knows when it’s walk time!
Dinner time! There is always a protein component at dinner, veggies and complex carbohydrates. My favourite dinner is either salmon, stir fry or shakshuka. I try and flavour my food wherever possible without a lot of added salt. Instead I use oregano, rosemary, turmeric, paprika, cumin, chilli, dukkah, mustard, lemon and/or cracked black pepper. My family and I always eat dinner together.
Sometimes I’ll have a cup of tea or healthy hot chocolate with a stuffed medjool date with nut butter and a piece of dark chocolate. I try and make an effort to wind down around this time and go to sleep around 10.
Recipe: Berry and Coconut Gelato Smoothie
- 1 frozen banana
- 1 serve of frozen acai berry
- Handful frozen berries
- 1 tbs vanilla pea protein powder
- 1 tsp almond butter
- 1 tsp natvia
- 1/3 - ½ cup milk of choice
- Handful of coconut chips/shreds
- Blend above ingredients until smooth and creamy, yet still thick (spoon worthy consistency)
- To make it suitable for breakfast, top with your favourite muesli or granola, mixed seeds and more coconut and cinnamon