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Susie Ravasio

Health and Wellbeing 🌱Family 👨‍👩‍👧‍👧 Life Hacks ✂️Nourish body, mind and soul ☀️

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Hurrah, it’s the season for English plums! Sweet and tart and delicious to eat straight from the tree or stoned and roasted in maple syrup until they go all gooey and caramalise. Perfect served up with greek yoghurt or topped with a yummy crumble. Plums have a low glycaemic index which means they don’t cause blood sugar highs and lows and they’re also jam packed full of vitamin C which helps us to absorb the amount of energy-giving iron that we absorb from our food and helps us to fight off infection, perfect for this time of year. They also contain Isacin and sorbitol which help to get the bowels working too! We picked these beauties from the plum tree in our garden and any that don’t get eaten or cooked up straight away will get stoned, halved and popped in the freezer to eat later in the year. . #autumnharvest #plums #eatseasonal

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Happy Friday! 🎉 What are you doing for YOU this weekend? We all put so much into other things - parenting, career, relationships; it’s important we take time to nourish ourselves. So give yourself a break this weekend and do something that nourishes you. An early night, a good glass of wine or a cuppa, cuddles with your favourite people, or time on your own. Whatever nourishes your body, mind and soul. ❤️ #wellbeing #selfcare #nourishnotpunish

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Matcha Green Tea is one of my favourite discoveries of the last couple of years, I love enjoying it as a creamy and super energising matche latte. And they’re super easy to make at home. Perfect for those days when the girls have kept me awake the night before and I need to focus at work! Matcha is finely ground powder of specially grown and processed green tea leaves and has been enjoyed forever in Japan as a ceremonial drink for warriors and royalty. It's been shown to give you energy and alertness, whilst also encouraging a sense of calm and relaxation. What a wonderful combination! I’m not a big coffee drinker - I enjoy it but it leaves me feeling depleted after a few hours. I find Matcha gives a much cleaner mental and energy boost that lasts the whole day. To make a latte I simply warm some nut milk on the hob, add 1/2 tsp of matcha powder and whisk to mix and make it nice and frothy. That’s it! It’s a wonderful mid morning treat. Have you tried it? . #matcha #matchalatte #energy #iin #iinhealthcoach

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I love a one pot wonder anytime but especially on a Monday! This is kale, roast sweet potato and crunchy roasted chick peas served up with a deliciousally runny egg. Just grab a roasting dish, add 2 peeled and chopped sweet potato chunks and a tin of drained chick peas. Season, sprinkle over some smoked paprika (optional) and drizzle in olive oil or coconut butter. Pop in the oven for 25 minutes on 180. Take out of the oven and add in 4 generous handfuls of kale and give a good mix around and add another glug of olive oil. Make 4 holes in the roasting dish and crack an egg into each one. Pop the pan back in the oven and cook for another 7 mins until the egg white is cooked but your yolk is still runny. Serve up with some avocado, hummus or feta and tuck in! And there you have it a beautifully nutritious meal packed full of protein with one pan and minimal washing up. Perfect for a Monday ✨✨ . #onepotwonder #mondaynight #easyrecipe

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Figalicious! I LOVE figs, eaten on their own, served in a salad or my favourite; when they’ve been slow roasted in some coconut oil so that they go perfectly gooey and caramely. Perfect served with some full fat Greek yoghurt. I picked these up from the grocers on Friday and I’m waiting patiently for them to ripen just that little bit more so that they have that extra sweetness when roasted. Figs are still in season now and are a great source of fibre and full of vitamins including A, E and K and minerals including potassium, calcium, magnesium, iron and copper. So grab some whilst you can! . #figs #figseason #tistheseason

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Cooler mornings call for warmer brekkies and there is little more warming for the soul than a bowl of porridge. To make this easier to make on a morning I popped the oats and milk in a jar the night before then simply warmed through on the hob this morning with a dash more milk. Once warmed I added some frozen blueberries to give the porridge a lovely jammy blueberry flavour (and it cools the porridge down too making it a great idea when you don’t have time to wait for the porridge to cool down!) Eat as is or with your favourite toppings. We had pumpkin seeds and a dash of maple syrup. Oats are packed full of fibre and blueberries are high in vitamin c and antioxidants so together they make a powerhouse combination to start the day right. And who doesn’t love a bowl of purple porridge! What’s your favourite porridge combo? . #oats #purpleporridge #blueberries

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Seasons are changing ☀️🍁and it’s prime time of the year for sniffs and sniffles so we’re arming up with a morning green smoothie to start the day. With the season change we’re making the switch from frozen berries to cinnamon and ginger to warm our bodies rather than cool it down. This little beaut was a splash of water with spinach, cucumber, avocado, pear, cinnamon and ginger and topped by the girls with some oats and peanut butter! A good dose of vitamins, minerals and fats to charge us up for the day. Top tip: pop all the whole ingredients in the blender the night before and then in the morning just add water and blend. Saves precious minutes for crazy work/school mornings! #smoothie #eatyourveg #seasonschange

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When did you last have sardines on toast? I’d certainly forgotten how good they taste! When you’ve got 5 minutes to grab something to eat and you want something filling and nutritious this is such a winner. 👍 Pop toast in the toaster, chop up a tomato (optional), open a tin of delicious sardines and warm up in a pan on the hob with the tomatoes. Sprinkle with fresh herbs or spinach if you have any (optional.) Pour over tomatoes and enjoy. Ready in 5 mins and just delicious! Sardines are such little power houses of nutrients. They’re complete with both micro and macro nutrients including the essential fatty acids we need in our diet and surprisingly they’re a great source of calcium. Great to give the kiddies after school too. #sardines #5minutemeal #packsapunch

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Friday night, curry night! A lovely warming and autumnal feeling butternut squash, sweet potato and cauliflower curry to warm the soul on a drizzly day. As summer turns to autumn our bodies crave root vegetables like squash and sweet potato because they’re warming and easy for our bodies to digest. Hidden away in nutrient dense soil, root vegetables are packed with vitamins and minerals and are a great source of fibre. They’re also packed full of beta carotene which helps to prevent inflammation (achey joints) which we are particularly susceptible to as the weather gets cooler. I find the sweetness of the root veg so comforting too. Combined with some lovely spices, including turmeric, cumin and coriander this really is a bowl of nourishing goodness. ✨ . #fridaynight #curry #rootvegetables

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Anyone else feeling fresh start vibes? ☀️✨With first day back at school for Isabella today and an autumnal feel in the air, we’re certainly feeling them in our home. September marks the end and start of so many things. The end of the summer holidays, kids back at school, summer turning to autumn, harvest time, flip flops going back in the cupboard and boots back on the feet. I’m marking this fresh start feeling by setting some new intentions. My first is to keep a simple gratitude journal to write 3 things I’m grateful for each morning and every night. I keep a notepad and pencil by my bed and every night before I go to sleep I write 3 things I am grateful for from that day. It can be really simple things like; a sunny day or hot morning shower or something big, like the kind man changing my car tyre. I do the same thing first thing in the morning before I get out of bed to put me in a more positive frame. It probably takes me less than one minute but it has such a positive impact to my day. Obviously my notebook has already been commandeered by the girls and covered in their lovely scribbles, I never know what I’m going to find when I turn a page! Are you looking forward to a fresh start this September? Do you have any new intentions? #backtoschool #september #freshstart #stressless #iin #iinhealthcoach #wellness #wellbeing

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What can you do today to warm someone’s heart? 💕Yesterday, I was overcome with gratitude to a young couple who helped me out when I was in a pickle and it really warmed my heart. I was with the girls running some errands. We were tight on time; had to get back for the girls to get to a party etc. etc. On the way back to the car ready to get home a young couple were waiting by my car. They’d been waiting, hoping to catch me to let me know I had a flat tyre. The man asked if I had a spare tyre in the boot, which luckily we did so he and his girlfriend spent the next 20 mins on their precious sunny Sunday changing my tyre. When I asked if I could get them a coffee to say thank you his simple reply was ‘No thanks, I try and do a good deed every day, this is mine for today.’ Their act of kindness, really warmed my heart and made me think: what can I do to spread kindness? . Has anyone gone out of their way to help you out recently? Have you been spreading the love? . This photo of me and Sophia from earlier in the summer, on the beach in the early morning never fails to warm my heart 💕 . #bekind #spreadlove #kindnessisfree #iin #iinhealthcoach

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Home late. Girls hungry. Luckily had some prawns in the freezer so could whizz up this lovely super simple prawn curry. On the table in 20mins. I used my hand @brevilleuk handblender which is great for finely chopping veg really quickly and chopped up 2 small onions, sautéed with some garlic for a few mins, added some turmeric, cumin and coriander and stirred through for another couple of mins. Then added 6 salad tomatoes finely chopped in the blender and cooked for another 5 mins, threw in a pack of frozen prawns and cooked through and sprinkled with some coriander. All served up with some @tildarice pre cooked brown rice warmed through on the hob. Reminded me how much I love prawns 🍤✨ . #quickandeasy #hungrymouths #iloveprawns #iin #iinhealthcoach #currynight #quickandeasyrecipes #prawns #prawncurry #fridaynight #fridaynightcurry #turmeric #antiinflammatory #spice

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And here she is, a beautiful jar of blackberry jam from our blackberry forage! This jar of purple goodness was made with blackberries, chia seeds, lemon and maple syrup. And took one pan and 20 minutes to make. So simple! Chia seeds are little power houses of nutrients. They're packed with omega-3 fatty acids, rich in fibre and protein, and — most important for our jam-making purposes — they turn any liquid into a thick gel! Which means no need for sugar which is typically used in jam to make it set. And because this jam is low in sugar and packed full of protein and fibre it won’t give you the blood sugar spike and crash we can get with our normal sugar filled jam. To make chia seed jam simply cook your berries on the hob for a few minutes until they start to reduce, use a masher to help break the seeds down and then add a good squeeze of lemon juice, a dash of maple syrup (optional) and a couple of tablespoons of chia seeds. Simmer for a few more minutes and then leave to cool. Within about 10 minutes, the chia seeds will absorb the fruit juices and thicken it to a lovely jammy consistency. Pop into a recycled jam jar (just pop the jar into dishwasher or let it soak in boiled water to sterilise the jar) and pop into the fridge. The best ratio of fruit to chia seeds is two cups (regular cup of tea size cup) of fruit to two tablespoons of chia seeds. And there you have it a perfect jam packed full of berry goodness to spread onto toast, spoon over yogurt, or to stir it into your porridge! My favourite combo is sourdough toast with peanut butter and jam. 😋😋 . #eatseasonal #jam #chiajam #iin #iinhealthcoach

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Enjoying the tastes of the season by adding our recently harvested blackberries and some apples from our neighbours garden into our morning smoothie. Whizzed up with spinach, cucumber, avocado and oat milk it made for a really creamy smoothie topped off with some pumpkin and linseed seeds for added crunch. The girls enjoyed there’s in a small glass topped with extra muesli too. Sophia (and her pyjamas) couldn’t get enough of it. Boom, a good dose of veg and fruit before we leave the door. 👍 #bedhairdontcare #itllcomeoutinthewash #smoothie #smoothierecipes

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Is anyone else feeling like Autumn is on its way? Few late summer activities are as typically British as rooting through a hedgerow in search of blackberries. We’re making the most of the late summer bounty with some foraging in the hedgerows in our village today. Not without some nettle stings and thorn pricks. Those brambles get you! But it was definitely worth it - these blackberries are so ripe and juicy. I’m so excited to make some homemade jam with these! Blackberries are little power pockets of nutrients including potassium, magnesium and calcium, as well as vitamins A, C, E and most of our B vitamins. They’re also a rich source of anthocyanins, powerful antioxidants that give blackberries their beautiful deep purple colour. Definitely worth a forage through your local hedgerows to see what you can find. Anyone else been late summer foraging for berries? . #foraging #blackberries #latesummer

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Because tonight’s meal is peanut butter on toast here is a #tbt last week on our holiday in Suffolk and a delicious pub lunch at The Bell Inn in Walberswick. This was a bowl of flavourful quinoa pilaf (quinoa and lots of lovely spices) served with veggies roasted in cumin and coriander including some beautifully roasted cauliflower, cashews, feta and a sprinkle of watercress and spinach. Definitely a recipe I’m going to be recreating at home 😋 . #suffolk #healthypubgrub #recipeideas

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Take care of yourself first. What are you doing tonight to take of you? I’m heading to bed early to catch some zzzzz’s 😴 Happy Sunday! . #sundayvibes #sleep #rest #iin #iinhealthcoach

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Continuing our omelette obsession with a sweet banana omelette. Trust me, it tastes so good! Mash a banana (or grated apple or pear is also delicious) and mix into 2 whisked eggs with a pinch of cinnamon and off you go! Eggs are such a great way to start the day and also make a great quick, easy and filling meal for mid week. They’re one of the most complete sources of protein and contain all the essential amino acids we need from our diet. It’s the protein and fat in eggs that help us feel fuller for longer too and avoid that sugary rollercoaster that cereal and toast can give us. And they’re so versatile too! Try swapping out your usual cereal or toast for eggs this week and see how it makes you feel. Anyone else a fan of eggs for breakfast? . #eggs #protein #startyourdayright #iin #iinhealthcoach

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