NTS Nutrition Blog
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We are Kate and James. Our primary focus is on making nutrition sustainable and long-lasting, and we are firm believers in creating a realistic plan that suits each individual.
NTS Nutrition Blog
1y ago
The best exercise for fat loss is weight training, and every adult needs to be doing some form of it (the answer in the first sentence, you're welcome).
When we say ‘weight training’, you may immediately think of a tan oiled up bodybuilder grunting and posing, but this is absolutely not what we are talking about. All we mean is adding an extra (and very effective) stimulus to your workouts rather than just doing cardio or bodyweight exercises.
Now if you have never done any weight training (also known as resistance training) before, don’t panic. We are going to talk you through it.
Why is wei ..read more
NTS Nutrition Blog
1y ago
Ingredients
500g Sunfed beef chunks or beef or venison
180g soba noodles
1 red pepper
1 cup chopped mushrooms
2 cloves garlic
1 teaspoon cornflour
1 tablespoon rice wine vinegar or mirin or white vinegar
2 tablespoons hoisin sauce
1 tablespoon oyster/teriyaki sauce
Sprinkle of chilli flakes
2 tablespoons soy sauce
1 teaspoon chilli oil (optional)
Method
Slice protein thinly then add cornflour, soy sauce and rice vinegar to the protein in a bowl and mix
Mix together hoisin sauce, oyster/teriyaki sauce, chilli flakes and chilli oil (optional) then set the sauce aside
Cut up your red pepper, garl ..read more
NTS Nutrition Blog
1y ago
Ingredients
1 cup frozen peas
1 cup frozen beans
1 tablespoon grated parmesan
1 teaspoon crushed chilli paste
1 tablespoon olive oil
10 olives
Method
Boil the peas and beans
In a blender blitz the olives, olive oil, chilli paste and parmesan together
Once the peas and beans have cooked, drain water then mix through the blended ingredients
Serve with your choice of protein and veggies
Macros
Total serves: 5
Per serve:
Calories 56.8
Protein 2.2g
Carbohydrate 4.4g
Fat 3.6g ..read more
NTS Nutrition Blog
1y ago
Ingredients
7 corn thins
1 ½ scoop protein powder
2 tablespoons Biscoff spread
2 tablespoons sugar free maple syrup
2 tablespoons cocoa powder
100g chocolate of choice
Method
Crush the corn thins into a bowl then add the protein powder and cocoa
Melt the Biscoff spread in the microwave for 50-60 seconds
Add melted Biscoff into the bowl then add the maple syrup
Mix all together until it looks like biscuit fudge batter
Put the mixture into a square container to refrigerate
Melt chocolate in the microwave and pour on top of the refrigerated slice
Macros
Total serves: 14
Per serve:
Calories 86
Pro ..read more
NTS Nutrition Blog
1y ago
Ingredients
750g chicken or Sunfed chicken
6 tomatoes
2 red peppers
8 cloves garlic
1 white onion
1 litre stock
1 can coconut milk
1 diced carrot
2 cups diced pumpkin
1 green pepper
Silverbeet
Salt and pepper
2 tablespoon paprika
1 teaspoon chilli flakes
Method
Cut the red peppers and white onions into quarters
Pop the red peppers, onions and garlic gloves into the oven and roast for 30-40 minutes at 180C
Bring the stock and the coconut milk to boil
Remove peppers, onion and garlic from oven, let them cool down then blend everything with some water to make a puree
Add puree to the pot of stock ..read more
NTS Nutrition Blog
1y ago
Ingredients
Pre heat oven to 180C
Blend all ingredients together
Pour blended ingredients into an oven proof dish
Bake for 15-18 minutes
To serve, pour extra almond milk over the top and add any toppers
Yuuuum
Method
½ cup whole grain oat flour
1 serve protein powder
1 tablespoon brown sugar
1 teaspoon baking powder
1 egg or chia/flax seed egg
¼ cup almond milk
Chocolate chips
Macros
Total serves: 1
Per serve:
Calories 440
Protein 39.9g
Carbohydrate 35.8g
Fat 14.3g ..read more
NTS Nutrition Blog
1y ago
Ingredients
2 tablespoons red curry paste
Garlic
1 onion
1 tablespoon fresh ginger
1 tablespoon brown sugar
1 litre veggie stock
Mushrooms
500g chicken or Sunfed chicken
1 packet rice noodles
½ cup coconut milk
Spinach
Any green veggies you have in the fridge
Spring onion, coriander or chilli flakes for the garnish
Method
Brown the garlic, ginger, onion, brown sugar and red curry paste in a pan for 3 minutes
Add ½ the veggie stock amount, mushrooms, chicken (if using chicken) and the rice noodles and simmer for 5-10 minutes
Add in the rest of the veggie stock, the coconut milk and the Sunfed c ..read more
NTS Nutrition Blog
1y ago
Ingredients
300g mushrooms
2 gloves garlic (optional)
Plant based chicken stock cube
¼ cup red wine or port
125g lite sour cream
1 tablespoon sweet chilli sauce
Spinach
Salt and pepper to taste
Method
Saute the mushrooms and garlic in a non stick pan or add a little butter to cook
Add in the stock cube and red wine or port then let simmer for 2 minutes
Add in the sour cream and sweet chilli sauce and let everything simmer for a further 3 minutes
Add in salt and pepper
Add spinach at the end
Serve with protein of choice!
Macros
Total serves: 4
Per serve:
Calories 100.3
Protein 3.2g
Carbohydrate ..read more
NTS Nutrition Blog
2y ago
Ingredients
Crush the biscuits and mix with a splash of almond milk to make the base
Put base mixture into the bottom of a ramekin or small bowl
Mix the yoghurt and protein powder together until smooth then layer ontop of biscuit base
Melt the biscoff or chocolate or peanut butter sperad and lather on top
Freeze for 5 - 10 minutes
Method
Crush the biscuits and mix with a splash of almond milk to make the base
Put base mixture into the bottom of a ramekin or small bowl
Mix the yoghurt and protein powder together until smooth then layer on top of biscuit base
Melt the biscoff or chocolate or pea ..read more
NTS Nutrition Blog
2y ago
Ingredients
1kg white firm fish or 1kg firm tofu
Cajun seasoning
Paprika seasoning
2 packets low carb wraps (12)
Light mayonnaise
Sweet chilli sauce
Coriander
Lemon
½ white cabbage
2 grated carrots
1 thinly sliced red or white onion
1 grated beetroot (optional)
⅛ cup olive oil
⅛ cup mirin or sesame oil
½ tsp fish sauce or soy sauce
Lemon or apple cider vinegar
1 tablespoon whole grain mustard
Sunflower seeds or sesame seeds
Method
Coat fish or tofu in seasoning and place in the fridge while you prepare the other ingredients
Make Rosieslaw (on another recipe card) by mixing cabbage, carrot, oni ..read more