Blog | Leah Itsines

Last week, I asked you to help me move past my mental block and the response I received was soooo AMAZING! This support means everything to me (and that's no exaggeration) because it means I can keep giving your EXACTLY what you want. The number one thing you wanted support with was... ...portion sizes!! And I hear you! There's a lot of confusing and overwhelming information out there, which means it's not always clear how much food we need to nourish our bodies. If you've also ever wondered 'what I should eat?' then this is the blog post for you. So I'm going to clear this up today with my Ultimate Guide to Food Portion Control and Sizes. Everything I share today is based off information in my BARE eBook and The Nourishing Cook book, which have both been approved by a nutritionist. Both are packed full with perfectly balanced healthy meals, and BARE even has a 4 week healthy meal plan to make portion sizes and control even EASIER! So let's dive into it...   A Balanced Plate The Balanced Plate diagram is the PERFECT place to start because it gives you a clear visual of what you should look for on your plate. If you ever feel overwhelmed by everything else I'm about to tell you, then simply come back to this. ALSO If you use these portions as a guide in all your cooking it will give you the base to experiment with different foods!     The Specific Guidelines Ok, now to the nitty gritty... I always try to create recipes that help you to have a SUPER balanced diet and ensure you're getting ALL the nutrients you need! All my recommendations are based on the Australian Guide to Healthy Eating (AGHE) so you know it's alllll good and based on scientific evidence. Sooo here are the following amount of serves for each food group: 6 serves of Breads, Grains and Starchy Vegetables 2.5 Serves of Dairy 2.5 Serves of Lean Meats/Fish/Poultry 5 Serves of Vegetables 5 Serves of Healthy Fat 2 Serves of Fruit But what does a single serve look like??? This is where it can feel a little overwhelming...because every food is different BUT hopefully the table below will give you some much need CLARITY. LEAN MEAT, FISH, POULTRY, EGGS, TOFU AND LEGUMES 65g cooked lean red meats such as beef, lamb, veal, pork, goat or kangaroo (roughly 90-100g raw) 80g cooked lean poultry such as chicken or turkey (100g raw) 100g fish fillet about 115g raw) or one small can of fish 2 large (120g) eggs 1 cups (150g) cooked or canned legumes/beans such as lentils, chickpeas or split peas (preferably with no added salt) 170g tofu 30g nuts, seeds, peanut or almond butter or tahini or other nut or seed waste (no added salt) HEALTHY FATS 10g unsaturated spread (olive oil or canola or Nuttelex margarine) 7g unsaturated oil (olive, canola or sunflower oil) 5g (1 teaspoon) tahini (sesame butter) 20g avocado - 20g (1 tablespoon) hummus 10g nuts (almonds, cashews, pecans or walnuts)/ or nut pastes/butters BREADS, GRAINS, CEREALS AND STARCHY VEGETABLES 1 slice (40g) of bread 1/2 medium (40g) roll or flat bread 1/2 cup (75-120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa 1/2 cup (120g) cooked porridge 2/3 cup (30g) wheat cereal flakes 1/4 cup (30g) natural muesli 1 (60g) crumpet 1 small (35g) English muffin or scone 1 small wholemeal pita ½ cup couscous, cooked VEGETABLES 1/2 cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin) 1/2 cup cooked dried or canned beans, peas or lentils (preferably with no added salt) 1 cup green leafy or raw salad vegetables 1/2 cup sweet corn 1/2 medium potato or other starchy vegetables (sweet potato, taro or cassava)  1 medium tomato DAIRY 1 cup (250ml) fresh, UHT long life, reconstituted powder milk, evaporated or buttermilk 2 slices or (40g) of hard cheese, such as cheddar 1/2 cup (120g) ricotta cheese 3/4 cup (200g) yoghurt 1 cup (250ml) soy, rice or other cereal drink with at least 100 mg of added calcium per 100g 1 small coffee (250ml of skim, soy or almond milk) FRUIT A standard serve is about 150g or choose from: 1 medium apple, banana, orange or pear 2 small apricots, kiwi fruits or plums 100g blueberries 1 cup strawberries 1 cup diced or canned fruit (no added sugar) ½ a mango 2-3 fresh dates 3/4 cup pineapple 1 cup red or green grapes   If you want further support with portion sizes and control then check out my 4 week healthy meal plan and eBook BARE, it's breaks every single meal and portion for you, so you don't even have to think! I've worked it all out for you. I really hope this blog post helps everyone struggling with portion sizes! Please let me know if you have any questions in the comments below. Remember! If you try any of my recipes to let me know via Instagram @leahitsines. I love seeing, liking and sharing your tasty creations. Happy eating, Leah xx

I'm pretty sure EVERYONE understands those 3pm cravings!! They are notorious!! And is it just me... ...or are they even worse when you're bored at work??  That's two hands up for me! One of my favourite 3pm saviours is a tasty protein ball (or three...let's be honest) Protein balls, bliss balls, energy bites, no bake treats...however you want to call them...are basically the queen of 3pm snack time.  1) They're sooo easy and quick to make!! 2) They're sooo yummy and also packed with goodness to give you plenty of energy and keep your tummy nice and happy. 3) You know the drill! Make a whole batch and you've got a quick easy snack to grab for the rest of the week. How much more could you want form a snack?? Here are 3 epic protein balls that are perfect for work!   1. Vanilla & Almond Butter Protein Balls These Vanilla & Almond Butter Protein Balls are well worth a try! They're the perfect morning or a 3pm pick-me-up, and tastes so damn good...just try not eating them all at once.     2. Apricot Bliss Balls Yummmm!! These are amazing!! The apricot adds a sweet tangy element that will satisfy any sugar cravings while keeping you going. I love these so much, they're the perfect grab on the go snack.     3. Apple Energy Bites APPLE and WALNUT ENERGY BITES! These are on a whole other level. The apple adds an amazing new sweetness and texture. I highly recommend making a big batch because these can last up to a week in the fridge (if they last that long in your house....certainly not mine!!)     Try a recipe or two this week and let me know your thoughts in the comments below. I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out. Leah x  

I am SO EXCITED to announce that my new eBook Feel Good Food is finally here!  YAY! This eBook is ALL about foods that make you happy, put a smile on your face and, most importantly, make your soul FEEL GOOD.  From classic Mushroom Risotto, to soothing Lemongrass and Tumeric Fish Curry to fudgy Chocolate Brownies, this is the food that you WANT to eat.     I created this eBook because I wanted to write something that really reflects how the majority of people eat. I know how much you love my heart-warming recipes (No. 1 being pasta bake!!) and so I wanted to give you MORE of what you want. You can expect over 40 recipes of your nostalgic favourites PLUS some new special mouth-watering dishes that I just know you are going to LOVE.     I love how much joy and happiness a great homemade meal can bring and through these recipes I hope to add more and more of this into your life.  I'm the first to admit that I love pasta, and will easily tuck into a big bowl of spaghetti whenever the craving calls for it because I know how happy it makes me. NOT ONLY are these food sooo NEXT-LEVEL delicious, they are so easy and quick to make, which means less time in the kitchen and more time eating till your heart's content.  Sounds like heaven to me!     As you can probably tell...this book really is all about YOU feeling GOOD and I cannot WAIT for you to try out the recipes for yourself! Being an eBook, your copy of Feel Good Food is only a few clicks away and will be sent straight to your inbox so you can start cooking as soon as possible. Get yours here!     I LOVE LOVE LOVE hearing your feedback so be sure to also share all your Feel Good Food creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out. Happy cooking, Leah x    

Who loves a good weekend of eating out and comfort food? or even a good week? That's TWO hands up for me! If you haven't noticed already, I'm all about balance, balance and more balance. I believe all foods...even the so called more 'indulgent' ones...are to be fully enjoyed. Food should make you HAPPY, not stressed out! I'm not into restriction. I'm all about listening to yourself. One day you'll be on a mission enter a pizza comma and the next you'll be hunting down the nearest green juice. Either way it's all good. After a few days of comfort food, I CRAVE everything and anything that is FRESH. This craving usually hits me on a Sunday night (surprise surprise)...and I'm guessing I'm not the only one... So here are 8 fresh healthy recipes to start of your week! Breakfast 1. Mixed Berry Smoothie This Mixed Berry Smoothie is the best thing to wake up to! I swear you can feel the nutrients flowing through out your body with one tiny sip. Like every smoothie, it's SO easy to make and will give you the energy you need to kick off the week.     2. Easy Apple Granola APPLE GRANOLA! You guys seriously need to try this recipe, it’s incredibly delicious… perfect for breakfast or as a snack! Make it in batches and your are GOOD TO GO! The fresh apples really bring out the sweetness in this dish so it's perfect if you have a bit of a sweet tooth.     Snacks 3. Vanilla & Almond Butter Protein Balls These energising Vanilla & Almond Butter Protein Balls are the bomb! They're the PERFECT for a morning or 3pm pick-me-up because they're perfectly sweet but also nice and filling.     4. Vanilla Chia Pudding So it took me a bit of time to get used to chia puddings but now I'm in LOVE. Packed with healthy fats and protein, this recipe is super nourishing and is a great grab and go snack or breakfast option.     Lunch and Dinner 5. Strawberry & Spinach Salad I know what you're thinking...strawberries and spinach? And not in a green smoothie? Trust me! This recipe is delicious. Everything goes so so so well together! Plus, it's always super fun to try new things!      6. Mexican Beef with Avocado Salsa This is my quick easy go-to meal! Mexican Beef and Avocado Salsa is the PERFECT combination. Match made in heaven! It's so filling but also so delicious...you'll probably go back for seconds.     7. Curried Sweet Potato Soup Does anyone else feel like they're the perfect picture health after one serving of nourishing soup? I'm totally guilty! But this soup is so warming, so delicious and packed with so much goodness, I won't blame you if you feel like you're instantly glowing.     8. Lemon Salmon with Tomato Salsa This Lemon Salmon is the ideal fresh meal. It's leaves you feeling super light and the delicious lemony flavour works perfectly with a nice green salad - you can't go wrong.     Try a recipe or two this week and let me know your thoughts in the comments below. I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out. Leah x  

So here's the thing... ...I'm not actually a massive meat eater.  I often crave veggie packed meals over meaty dishes, and will happily enjoy a good vegan meal any night of the week. And I know I'm not the only one. You all seem to LOVE vegan food too!  I get SO many requests for vegan recipes (understandably!) and so I wanted to share with you my top 10 vegan meals that are super filling, packed with flavour, and, as always, really easy to make. Whether you're vegan, vego, have dietary requirements or enjoy the occasional meat-free meal, I guarantee you'll love every single one of these recipes. Who said vegans don't eat good food? Definitely not me!   1. Vegan Bolognese Sauce  This is a super easy veggie loaded version of bolognese. I've added heaps of mushrooms and brown lentils so it's packed with protein to keep you energised and full. The batch is quite big but it's perfect to freeze for leftovers!     2. Homemade Baked Beans You'll never want to eat canned baked beans again, after you try this bomb recipe! This is such a great vegan option for brekky. It's super quick and easy, plus it lasts in the fridge for up to 4 days. Winning!     3. Vegetable Stir Fry If you're looking for a recipe packed with flavour or want to try new veggies but don't know how to cook them then this is the recipe for you! This stir fry is SO easy, so quick and sooooo delicious! What more could you want?     4. Sweet Potato Curry This #vegan curry is hands down INCREDIBLE! It's perfectly light but creamy and the massaman curry paste makes the flavours pop.  Plus, my vegan marketing manager gave it a big tick of approval so you know it's good!     5. Mushroom Sausage Rolls These sausage rolls are the perfect party nibble because everybody will LOVE them! They're so so so easy to make but also packed with nutritious vitamins and minerals because mushrooms are super good for your health. It's a win win situation! For this recipe, I mixed button mushrooms through with delicious pumpkin (to give a little sweetness) and yummy spices so there's heaps of flavour.     6. Vegan Meal Prep Everyone loves a good meal prep - so here is an incredible VEGAN one! I've packed this recipe with beans, rice and sweet potato to keep your tummy nice and full. Meal prepping makes your life SO much easier, and guarantees you can enjoy a nourishing meal even on those crazy days.     7. Cold Rolls Three Ways Cold rolls are SUPER easy and SO good for a healthy lunch! The best thing about them is that they're packed with loads of veggies, noodles, and whatever protein you want. The combinations are endless!      8. Sweet Potato Pie How great is sweet potato? And how amazing are pies?! Well just imagine what this how insane this combo is going to taste. It's loaded with veggies and a great warming dish for those colder nights.     9. Light Potato Salad Are you a vegan who is over missing out on potato salad because it's DROWNED in thick cream or do just occasionally crave something lighter? Well this is the potato salad for you! It's super easy, super yummy and will hit your potato craving on the head!     10. Apple and Granola Crumble I have to finish this post with a good vegan dessert! Because let's face it just because you're vegan or lactose-free doesn't mean you don't love you sweets. This Apple and Granola Crumble is SO DELICIOUS! Simply serve it with coconut yoghurt or vegan ice cream (There are so many good options!) and you're good to go.     Try a recipe or two this week and let me know your thoughts in the comments below. I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out. Leah x

I am a BIG fan of quick and easy dinners that are packed with flavour! I don't want to worry about what to cook for dinner after a long day BUT I always crave a tasty dinner. The great thing is...you don't have to cook for hours to enjoy a good meal. I am SO dedicated to making cooking 100% stress-free so you can enjoy the best thing about it...THE FOOD! (Obviously! That's why you're here) So here are my top 5 15 minutes meals that you and your family will LOVE. 1. Honey Thai Salmon Honey and salmon just go SO well together, the combination really makes the flavours pop. Now there is a little bit of marinating time BUT if you're organised you can do it in the morning or the night before so it's all ready to go!     2. Beef Tacos These beef tacos are the best! They're packed with veggies and are so tasty with the perfect amount of Mexican seasoning. This is such a quick and easy recipe, you'll be eating in 15 minutes.     3. Vegetable Singapore Noodles I LOVE NOODLES! Noodle stir fries are my favourite! They’re so easy to make and perfect for a quick fresh meal.      4. Pesto Pasta This Spicy Creamy Basil Pesto Pasta recipe is the bomb! Honestly it's the best! The creamy pesto sauce makes it and even though you'll be making it from scratch, it's a super quick and easy dinner idea. You can thank me later.     5. Chickpea and Lentil Salad Who loves a good chickpea and lentil recipe? They're packed with protein and nutrients, and make the best salads. This chickpea and lentil salad is vegan and super tasty but what's even better is that it's so so so quick and easy to make! Great for lunch or dinner.     Try a recipe or two this week and let me know your thoughts in the comments below. I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out. Leah x

5 Best Yoghurt Recipes I believe yoghurt is very underestimated! It’s often seen as a snack or used to make a yummy dessert BUT yoghurt is so much more than something to satisfy your sweet tooth. I LOVE using yoghurt to make an amazing dressing or creamy potato bake! It adds a whole other element to your meal and is a great alternative for heavy cream or cheese. So let’s getting cooking with yoghurt! These are my 5 favourite yoghurt recipes, which I guarantee you are going to love! Steak Salad with Garlic and Chive Yoghurt Dressing I’ll admit, I am the biggest garlic lover.. and I can sometimes add a little too much, however, this steak salad with garlic & chive yoghurt dressing has just the right amount. This recipe will make your mouth water.. Vegetable packed Beef Tacos  It may not be Tuesday, but it’s TACO EVERYDAY in my house! I absolutely love a good taco, especially with a high protein yoghurt dressing! I used YoPRO lemon yoghurt to make a delicious replacement for sour cream, this is a must try dinner recipe. Sesame BBQ Chicken with Lemon Yoghurt Dressing Everyone loves a meal prep, this is a take on chicken & rice made amazing!! I used YoPRO yoghurt for a dressing because I wanted a healthier and lighter option, that doesn’t skip on flavour!  Spicy Creamy Pesto Pasta This pasta idea is super delicious and simple to make! Paired with the amazing creamy pesto, this is a dish you'll love! I mean.. you can’t go wrong with pasta can you?! Yoghurt Potato Bake This yoghurt potato bake, is absolutely amazing! I’m trying to copy a recipe that my Yiayia makes, which is so deliciously creamy and packed with flavour. I swapped out the cream for some yoghurt in this recipe and it worked a treat. Try a recipe or two this week and let me know your thoughts in the comments below. I LOVE LOVE LOVE hearing your feedback! Be sure to also share your creations with me on Instagram so I can like, comment and share! Use the tag @leahitsines and hashtag #leahitsines to reach out. Leah x

If you're a lazy cook or someone who hates mess then one pan or sheet pan or one tray dinners (however you want to say it) are your solution to stress and mess free cooking!  Picture this... You chop up all your ingredients, place them in a pan, add you're desired seasoning, cook and your done with only a chopping board, knife and pan to wash up...the ideal cooking scenario, am I right?! I believe food is meant to be SUPER tasty and cooking is meant to be SUPER easy so I am really excited to share with you my favourite one pan and tray dinners... 1. Osso Buco Meat that is slow cooked in an incredible wine/tomato sauce with veggies and spices is SO GOOD! It's the BEST with some buttery mash potato....but you didn't hear that from me 😂 😜 Or also amazing with some rice! The meat is sooooo soft, it basically falls off the bone!Ingredients:  1.2 kg of osso bucco1 tbsp of freshly ground pepper1 tbsp of sea salt1 tbsp of dried oregano1/2 cup of plain flour1/4 cup olive oil2 carrots, finely chopped2 brown onions, finely chopped 3 celery sticks, finely chopped3 cloves of garlic, crushed 1 small chopped chilli1 bay leaf2 tbs of tomato paste1/4 cup of white wine1 400g can of chopped organic tomatoes (or 4 very ripe fresh tomatoes)2L beef stockparsley and lemon zest for serving Directions: Pre-heat oven to 180 degrees celsius.  Season osso bucco with salt, pepper and oregano.  Coat the meat in flour and set aside. Heat oil in a large pan (i’ve used a bessemer baking dish) and fry each piece of meat until lightly brown on both sides. Remove and set aside. Splash and small amount of olive oil into the pot and add carrots, onions, celery, garlic and bay leaf to the pan and leave to simmer for 10 minutes or until soft (we want them to just be cooked, don’t brown them!) Add tomato paste and cook for a further 1 minute. Pour white wine in and reduce heat for 5 minutes, or until the wine has evaporated. Add chopped tomatoes and cook for a further 5 minutes. Add in stock and bring to boil. **if you are not using a deep roasting dish, now is the time to swap to a deeper pan! Place the meat back into this dish and cover with the sauce. Season with a small sprinkle of sea salt. Cover with alfoil or a lid and cook in the oven for 3 hours on 160 degrees. Check back after 45 minutes and add more stock or water if needed.Tip: Once cooked, if sauce if too runny, carefully take out the veal and place on a serving place. put dish back onto the stove and reduce. Serve on a bed of rice or mash potato!     2. Chicken and Capsicum Bake One Tray Chicken Bake! YESSSS!!! I love these type of recipes! They're sorta like "chop everything, throw into a tray and hope for the best" Sorta thing! Serves 4 - 6  Ingredients: 6 chicken thighs, excess fat cut off 2 tbsp. olive oil 1 green capsicum, sliced 1 red capsicum, sliced 1 yellow capsicum, sliced 500g baby white potatoes, quartered 200g cherry tomatoes, halved 1/4 cup fresh parsley, roughly chopped 1 red onion, quartered 3 garlic cloves, sliced into slivers1 tbsp. dried oregano Large pinch of salt and pepper 1/2 lemon, juiced Directions:  Pre-heat oven to 180 degrees celsius. In a large pan, brown the chicken thigh fillets, seasoning them with a pinch of  salt and pepper. Set aside once browned.  In a large, oven safe dish add the capsicums, potatoes, onion, tomatoes, garlic, oregano, parsley, salt and pepper.  Drizzle with olive oil and give it all a big mix.  Place the browned chicken into the dish and squeeze lemon all over.  Place into the oven for 30 minutes or until lightly browned.  Remove from the oven and serve with rice!      3. Pesto Salmon This pesto salmon is the beeessst!  Such an easy one tray dinner. The pesto can be made in advance and kept in the fridge for more amazingness (helllooo salad dressing!!) for up to 3 weeks. Store in an air tight container and in the fridge.  Serves twoIngredients:2 salmon fillets2 carrots, sliced 1 bell pepper, sliced into strips2 handfuls of string beans, tips and tails cut1 red onion, quatered2 garlic cloves, sliced thinly 1 asparagus bunch, bottoms cut  Pesto:3 cups baby spinach1/3 cup parmesan2/3 cup of light olive oil2/3 cup slivered almondssalt and pepper1/2 small lemon juice1 garlic clove Directions: Pre-heat oven to 180 degrees celsius. Add all ingredients under "pesto" into a food processor and blend. I like it a little chunky - but its up to you for consistency! Place all vegetables onto a lined baking tray. Sprinkle the garlic over top with some salt, pepper and olive oil. Place into oven for 15 minutes. Take out and place salmon on the same try, spoon pesto mixture on top of salmon and bake in the oven uncovered for a further 15 minutes. Eat! Serve with rice or salad!     Give a recipe a go this week and let me know me know your thoughts below. I LOVE hearing all your feedback! Be sure to also share your creation on Instagram by tagging me at @leahisines and using the hashtag #leahitsines so I can comment, like and share! Happy cooking, Leah x

  This year I made the change from store bought peanut butter to homemade nut butter...and I am in love!! Homemade and natural nut butter tastes amazing and is a great healthy snack or breakfast addition PLUS you will feel so good because there are no hidden nasties. You can enjoy nut butter on toast, apple slices, oats...and there are countless nut butter ideas and recipes including some of my favourites....Hazelnut Butter Overnight Oats, Chicken Satays, Salted Caramel Smoothie, Peanut Butter Protein Balls and Cauliflower Rice Stir Fry...and that's just a few! But I can already hear you asking...'How do I make nut butter? Is it easy?' It sure is! Below is my super easy and tasty recipe - that is also gluten free and vegan - so you can make your own peanut butter, almond butter, hazelnut butter, cashew butter or any nut butter you like! How to Make Nut Butter Prepare for this recipe to take a little longer in the food processor then you think, it can take a while...but is so worth it! So when you see it blending in your food processor and think "there is no way that is turning to a creamy form..." just wait!  Ingredients: 500g of your choice of nuts (Almonds, Peanuts, Hazelnuts etc)1/4 tsp cinnamon1/4 tsp salt1/4 cup pitted dates2 tbsp coconut oil  Directions:  Pre-heat oven to 180 degrees celsius.  Place nuts onto a lined baking tray and roast in the oven for 20 minutes. This will bring out the natural oils of the nuts and make it easier to blend.  Allow the nuts to completely cool before proceeding to the next step.  Into a string food processor, add the nuts, coconut oil, dates, salt and cinnamon and begin to blend. Scraping down the sides occasionally to ensure its all mixing! Blend until a smooth paste. Depending on your food processor, this could take around 20 minutes. I tested this recipe with a normal food processor and it took me 20 minutes of blending time and also with my thermomix and it took 10 minutes. You could also use your vitamix, blender or nutribullet. Store in an airtight container and enjoy! I LOVE hearing from you! So please let me know how you go in the comments below and definitely share your nut butter creations on Instagram through the tag @leahitsines and hashtag #leahitsines. I can't wait to see them! Happy eating, Leah x  

  Ahhhh 3pm! Lunch has been and gone but dinner is still so far away. Being hungry or - let's face it - even bored at work calls for a seriously amazing and filling snack that will keep you going till home time.  Say hello to your new life savers....my 5 best 3pm snack ideas! All of them are seriously so quick and easy to make, and taste incredible. You'll be loving every bite. 1. Peanut Butter Bars These are super delicious, and so easy to make! They are perfect for work and will definitely hit the spot around that 3 o'clock snack time. The combo of dates, nuts oats will keep you plenty of energy, while keeping you nice and full. 2. Pumpkin and Zuchinni Fritters These are straight from yiayias! These are called something I cant pronounce, but just know they're authentic...she was watching me the entire time haha! They make an amazing savoury snack to enjoy either cold or warm. One batch makes 30 so you'll be set for days.  3. Protein Balls Protein Balls...Bliss Balls...(whatever you want to call them) are nothing new but are seriously the PERFECT snack for work! Sweet, tasty and oh so filling, what more could you ask for?! You HAVE TO TRY my Peanut Butter Protein Balls. They are the bomb! And my Apple Energy Bites, Vanilla and Almond Butter Protein Balls and Apricot Bliss Balls are also amazing! Try a different flavour every week. 4. Spicy Trail Mix This is a perfect little meal prep recipe that I created for a healthy but also really satisfying snacks! How boring is snacking on a couple of almonds?! No thankkkk you!! This recipe is super delicious.  5. Banana and Oat Muffins AHHH these are like my banana bread (the biggest winner) but muffins...and a whole lot of oats! They're super moist and delicious, perfect for a grab and go snack.  Give a recipe or 3 a go this week and be sure to let me know how you like them in the comments below and even share your creations on Instagram with the tags @leahitsines and #leahitsines. I LOVE LOVE LOVE seeing and hearing from you! Happy snacking, Leah x    

  I personally can't even function without breakfast! I NEED to eat in the morning because it helps my body wake up and get moving! In the rush to get ready, breakfast can easily be seen as low priority even though it so important for you. (I am so passionate about this that I wrote a whole post on it!) What you need is a super nourishing breakfast that is also super easy and quick to make, and I've got not 1 but 3 solutions for you! Here are my 3 go-to breakfast recipes for those crazy (and even not so crazy) mornings... 1. Coffee Banana Smoothie There's nothing easier then a smoothie! But this one will really get you going with the shot of coffee. Simply put all the ingredients in the blender, blend and you're done.  2. Overnight Oats Don't have time to make breakfast in the morning? Just take 5 minutes at night to make some overnight oats. Then all you have to do in the morning is grab them out of the fridge! I LOVE overnight oats and creating different flavours. Some of my favourites include Peanut Butter & Cacao, Chocolate, and Vanilla & Berry. 3. Egg Breakfast Muffins If you need something super easy to eat on the way to work or got kids that would like to pick their own ingredients? (I was so one of those kids haha!) Try these egg muffins! They are super easy to make and will last for up to three days in the fridge. These 3 quick breakfast ideas will keep you full and free up your time! Try one recipe or all recipes this week and let me know your thoughts in the comments below. I love hearing your feedback! Happy Cooking, Leah x

  Apples are a staple fruit in my house! They’re super versatile, which means they can be added to SO many different meals – and are also incredible for a snack. I love crunching on a green apple, because of the slight sour taste and, for cooking, I choose red juicy apples for the vibrant colour and deliciously sweet taste. Here are my five top tips on how to use apples as a snack. 1. Add apple to your green smoothie for sweetness Many people skip green smoothies because they can have an “earthy” flavour, but adding an apple can change the whole deal! A beautifully ripe apple can give so much sweetness to a juice, that those earthy flavours won’t be a problem. Pop it in, skin and all, for maximum health benefits. 2. Add a nut butter An apple is a great snack but pairing it with peanut butter gives it a little “treat” factor. Simply cut your apple into segments and spread it with your favourite nut butter, or just dip it straight in. 3. Dehydrate Why not make your own sweet treat?! Core the apple and thinly slice into rounds. Line a baking tray and sprinkle the apples with a touch of cinnamon. Bake at 130 degrees Celsius for 2 hours, after one hour flip to cook evenly. Store in an airtight container for a quick on the go snack. 4. Add a vegetable based dip Nut butter is amazing, but hummus and apple also do AMAZINGLY WELL together. The sweetness of the apple really complements the savoury flavour of the dip. 5. Make them a topper Apples are a perfect way to top off your meal. I love grated apple in the morning with some yoghurt and granola. Apples also become really soft and sweet when cooked. This is amazing with some banana ice-cream or in a crumble! 6. Get energised What's a better snack than something sweet that you can quickly grab and go? My Apply Energy Bites are the perfect nourishing treat that are super quick and easy to make. The apple brings a fresh flavour and added texture to the bites. I know you'll love them! Happy snacking, Leah x