A spice I’ve quickly fallen in love with – Cardamon Pod! This with the peanut flour and chilli flakes really compliments the dish. Full of flavour yet you’ve only used 2 spices. A real easy ‘throw together’ dish using your favourite veggies.

Cardamon Pod& Veggie Stove Top CasseroleIngredients:

1 Brown onion – diced

3 Garlic cloves – minced

2 Carrots – Peeled

1 Green Capsicum

1 Red Capsicum

500g Butternut pumpkin

2 Cans of organic diced tomatoes

4 Tablespoons of peanut flour (alternatively you can use 2 tablespoons of peanut butter or tahini)

200g Baby Spinach

2 Tablespoons of olive oil

1 Teaspoon of cardamon pod spice ground

Sprinkle of chilli flakes (depending on how spicey you like it!)

Sprinkle of sea salt

Cracked Pepper


Prep all your vegetables (capsicums, carrots and pumpkin) but chopping into small bite size cubes.

Heat olive oil in a large stove top pot on medium heat and sauté the onions and garlic.

Add capsicums with 2 tablespoons of water and stir. Allow the capsicums to soften a little before adding the carrots and pumpkin.

Mix and stir for approx. 2min and add the diced tomatoes with 2 cups of water.

Turn the heat down to a simmer and allow vegetables to cook until tender.

Add peanut flour and mix through for a further 3min until sauce starts to thicken. Add your spices and keep mixing ensuring sauce doesn’t stick to the bottom of the pan (it shouldn’t if your heat is on low).

Serve with my mash cauliflower recipe found in the recipe section or cauliflower rice recipe below:

Cauliflower Rice:

1 Head of cauliflower – stems removed

4 Tablespoons of nutritional yeast

1/4 Cup of Unsweetened almond milk

1 Teaspoon of turmeric

1/2 Teaspoon of mustard powder

Cracked Pepper

Sea Salt


Remove stems from cauliflower and chop into small chunks so that it can break down easily in food processor. Pulse cauliflower pieces until a light rice texture forms.

Heat in microwave for 3-5min – do not add water.

Add in remaining ingredients to flavour and serve!


Macro break down (based on 6 servings with cauliflower rice)

245 calories per serve

14g Protein

35g Carbs

7g Fat




Breaking Plateaus


I asked a few weeks ago what you would like to see from BFV and someone mentioned how to break plateau’s.  

Going through a weight loss plateau happens to just about EVERYONE, it’s not a case of IF but more a case of WHEN…

Don’t stress (Like I do), It’s perfectly normal. So, what to do? Firstly, a few questions I ask myself:

Am I eating too much? Do I need to readjust my calories? The more fat you lose, the less energy (calories) your body may require. Ensure to continually assess your daily calorie requirements. This comes down to muscle mass as well.

Am I not eating enough? Depending on where you are at in your fitness or weight loss journey depends on how many calories you should be consuming…Re-evaluate your goals, is your goal primarily fat loss, is it muscle building?

Am I not exercising enough? Maybe you need to incorporate an extra weight session or add some cardio to your routine. Small adjustments can still make big changes!

Am I exercising too much? Yes, there is such a thing. Your body needs to REST. Remember, Muscles are teared in the gym fed in the kitchen and built in bed.

Am I being realistic in my goals? Of course aim high, but don’t set yourself up for failure with unrealistic goals.

When was the last time I changed my exercise routine? Don’t get me wrong, consistency is the key! And whilst I’ve been caught out chopping and changing too much, you can also get stuck in your ways and not progress with your fitness. It’s great to constantly be challenging your body, whether that’s increasing your weights, changing your sets/reps, switching the 5km run and doing some sprints or vise versa, or if it’s working on a different training program all together, give it atleast 8 weeks (In my opinion).  Your body can get use to whatever training regime you do and if you’ve been doing the same one for 8 weeks plus then it’s either time to increase weights (aim to do this every 3 weeks) or it’s time to switch up your routine. Try something different!weight-loss-plateau

For me personally, I’ve had other health issues come into play that has affected my progress but it won’t stop me….Tackle those issues and work with them.

Last bit from me before I share a great article is DON’T GIVE UP. DON’T STOP. The best advise I’ve got for you….

Whatever you do, DON’T STOP :) Stay POSITIVE and be PATIENT.

Here is a great article to read through and understand better on how to break those plateaus.




Ok, so I’ve been a bit offline with BFV lately, had a bit going on, and although this is just a quick little recipe, it’s one of many to come, so watch out :) Making these mini truffles (or one big serving) is over before you barely begun! With just 3 ingredients your chocolate cravings will be crushed and cured in seconds :)

Quick Chocolate Truffles


30g of Peanut Flour

1 Tablespoon of raw organic cacao

1 Tablespoon of pure maple syrup

Water as required

Simple, in a small bowl mix all the ingredients and add water 1 tablespoon at a time, you shouldn’t need to add any more than 2, otherwise the mixture becomes to gooey and you won’t be able to form into little truffles. I placed my mixture into 3 little mini moulds and served with some walnuts :)

You can use almond meal instead of peanut flour, or even a small handful of almonds, throw them in the food processor and add ingredients, pulse if you like your truffles a little chunky in texture.

Easy – Enjoy!



Don’t get fooled by the false advertising of ‘no fat’ ‘low carb’ rubbish you can buy in the shops! Yes, there are a couple of OK brands you can buy, but you are so much better off making your own granola/muesli and cereal. You can put just about anything in your own bars, even chocolate and/or peanut butter :) Try different nuts or dried fruit, the choices are endless. Here’s something I whipped up in less than an hour – easy! Perfect for breakfast or a snack on the go. I had mine this morning with some coyo yoghurt mmm mmm! I also created mine into little bars and muffins. Makes approx 14 serves.

Mixed Nut & Banana Granola Bars


330g Rolled Oats

3 Bananas – Mashed

6 Tablespoons of chia seeds

20g of Quinoa Puffs

50g Unsalted peanuts

1 Cup of shelled pistachios

75g of Macadamia nuts

1 Cup of Organic unsweetened coconut flakes

1 Cup of apple sauce (read your labels!!)

2 Tablespoons of coconut oil (melted)

1 Teaspoon of cinnamon

2 Teaspoons of vanilla extract


Preheat oven to 180deg. Line desired baking tray (muffin trays, 6×6, large baking tray) with baking paper, lightly spray with coconut oil and set aside.

In a large bowl, mix the oats, chia seeds, cinnamon, coconut flakes and quinoa puffs.

In a food processor pulse macadamia nuts, pistachios and peanuts well. You can make this as chunky or as fine as you like! Add to dry mixture and stir well ensuring the nut mixture breaks up and is combined evenly.

In another bowl, mix your mashed bananas, coconut oil, apple sauce and vanilla extract.

Mix your wet ingredients with your dry ingredients again – be sure everything has been combined evenly.

Add large spoonfuls of mixture to either your muffin trays or baking tray, pressing down the mixture and making sure it’s spread out evenly.

Pop in oven for 20min or until granola turns a light brown, be careful not to burn!

Remove from oven and allow granola to completely cool before slicing.

Keep in fridge in a sealed container or in freezer wrapped individually.

Mixed Nut & Banana Granola Bars 2




Choc Hazelnut Balls

You can pretty much create anything with a food processor! And nuts… :) This recipe can be chopped and changed by using different nuts, flavours such as mesquite, lucuma, carob, peanut butter, anything! Use up what’s in your fridge or cupboard and play around with different combinations.

Choc Hazelnut BallsIngredients:

100g Cashews

100g Almonds

50g Hazelnuts

60g Flaxmeal

4 Tablespoons of coconut oil

2 Teaspoons of vanilla

2 Tablespoons of sugarfree maple syrup (omit if you’d like to make recipe raw)

3 Tablespoons of cacao


Process the nuts first in food processor. Add coconut oil and scrap down the sides so mixture is evenly combined. Add remaining ingredients and keep pulsing. Place mixture in freezer for approx 5min (this makes it easier to roll balls).

Remove from freezer and roll mixture into balls (mine made approx. 15). You can roll them in shredded coconut, crushed nuts, more cacao powder, get creative!

Enjoy :)