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