Optima Health

Market goodies from the weekend 💫 Here are some ways that I’ll use this fresh fruit & veg this week.
Oranges - These are blood oranges and I am obsessed with them at the moment. I have one sliced with my breakfast most days.
Apples - Always make for a great on the go snack with some nuts.
Carrots - I am making a spag bol this week, and I always add carrots to my mix, amongst other veggies. I also just love them raw and tend to find a way to put them in other cooked meals.
White sweet potato - My fave! I like to slice into wedges and roast them with olive oil, sea salt & some rosemary.
Potato - Again, I’ll use them for homemade chips, or simply steam and enjoy with butter, salt & pepper. I also love to slice them into discs and bbq them (so delish!).
Broccolini & asparagus - We’re having a bbq this week, so I’ll do some of each on the bbq. Otherwise, I love them steamed & panfried with some olive oil, salt & pepper and sometimes a drizzle of lemon.
Eggs - Eggs are my go-to breakfast!
Brussels sprouts - I like them sliced in half and then drizzle with some olive oil and whatever seasoning you like and roast or air fry them into chips.
Avocado - On toast, on crackers, guacamole…need I say more.
Capsicum - Sliced raw as a snack or in salads. It is also great on the bbq, which I will be having too.

Building a healthy platter 💫 I love a platter, especially one full of colour like this that doesn’t compromise on taste. Here are some things I always aim to add:
~ Bulk up your platter with fresh fruit and veg. Veggie sticks make great dippers and fresh fruit, like apple and pear slices can be paired with cheese/quince whilst berries just add a yummy touch. I also quickly made a simple guacamole by mashing avocado together with fresh lime, salt & pepper.
~ Add a protein source. Here I’ve got some cheese and some cashews.
~ Choose wholegrain crackers. Here I’ve got some rice crackers and also some corn chips, because an essential with guacamole!
Small balanced tweaks like so can keep you on track when it comes to your health goals. A healthy life need not be boring, there’s plenty of room for the things you enjoy most when you consume with balance and love. Happiest Monday 🌸

Mini Veggie Frittatas 💫 These little frittatas make a perfect quick breakfast, lunch or snack option - any time of the day really. So versatile and super easy to make too. The best part is that they can be adapted to what is in your fridge, just keep the egg base the same. These had a bit of an Italian flavour to them, but you can make them exactly to your liking.

MINI VEGGIE FRITTATAS:
Makes 12 frittatas.
~ 8 eggs
~ Dash of milk
~ Grape tomatoes
~ Mushrooms
~ Cheddar cheese
~ Basil leaves
~ Red onion

Preheat the oven to 180deg. Lightly spray or brush a muffin pan with olive oil. Crack 8 eggs into a mixing bowl and whisk together with a dash of milk. In each muffin cup, add a small amount of the egg mixture, perhaps about 1/3 full. Slice your choice of fillings (in this case: basil, tomato, mushrooms, red onion & cheddar cheese) and add divide a little of each filling to each cup. Add salt & pepper. Pour the rest of the egg mixture over each cup so it fills to the top. I sprinkled some mixed sesame seeds on top of mine. I like the ‘Everything Bagel’ seasoning. Bake for 20 mins or until cooked. Enjoy!

As the sun sets on 2023, I am entirely grateful for a week of beautiful family time these holidays. Plenty of nature, games, yum food, beach time, a caving adventure and the enjoyment of a slower pace. May 2024 be all that you wish it to be. Happy New Year 💫

MANGO, BROCCOLINI & BLACK RICE SALAD • A simple summer salad that packs a punch 👊 We had this with pan-fried salmon and it was oh so tasty.

Ingredients:
- Spinach
- Broccolini
- Mango
- Red onion
- Black rice
- Avocado
- Goats cheese
- Pepitas

In a bowl, add spinach. Thinly slice the onion and slice the mango into wedges. Add to the bowl. Heat a sachet of black rice or cook your own from scratch (quinoa would work nicely too). Once cooked, add to the bowl too. Pan fry broccolini in a pan until cooked to liking. Add to bowl. Top with avocado, goats cheese & pepitas. Dress with olive oil, squeeze of lemon and salt & pepper. Enjoy!

An original Optima salad ⚡️Pumpkin, asparagus, halloumi & pesto. Perfect for a warm summers day! This one has lentils for protein, but it would also work well with chicken if you preferred a meat option. Yummy as a lighter meal or side option.

PUMPKIN, ASPARAGUS, HALLOUMI & PESTO SALAD
~ Spinach
~ Pumpkin
~ Asparagus
~ Lentils
~ Halloumi cheese
~ Basil pesto
~ Parsley

Cut a wedge of pumpkin into thick slices, drizzle with olive oil, s&p and roast until cooked. Cut asparagus in half, pan fry in olive oil, s&p until cooked. Do the same with halloumi in thin strips. In your salad dish, assemble spinach at base, then layer all the salad ingredients. Dollop with basil pesto and sprinkle parsley et voila!

What a beautiful day ☀️ Fave Saturday morning routine featuring markets, coast walk, home cooked breakfast & coffee. We even saw a whale! What a special gift indeed. Happy weekend 🌸