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Susie Ravasio

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

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Today when Sophia went for her nap, I napped with her 💕😴💕😴 I had a million and one things that I felt I should have been getting on with whilst she slept but today, I prioritised sleep. And it felt soooo good! Sometimes the most productive thing we can do is to rest 👍✨💕 . #sleep #naps #saturday

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We don’t do big bunches of flowers or romantic surprises on Valentine’s Day but we do do FOOD!! 💕💕 This morning before school and nursery it had to be heart shaped pancakes. 💕 These are really simple to make and one of our favourite breakfasts, usually reserved for weekends but just about doable on a school morning given the girls were awake at 6.30. Mash up one large banana and add to a bowl with 3 whisked eggs. Add a pinch of cinnamon and 3 tablespoons of oat flour. I make oat flour by whizzing porridge oats in the blender and then storing in a glass jar to have on hand. Mix all the ingredients together. Melt some coconut butter or normal butter in a pan and add a good portion of mixture to the pan. I try to fit at least 3 pancakes in a pan at a time otherwise it takes forever to cook them all up! Cook for a minute or two and flip over. Serve with toppings of your choice....Sophia couldn’t quite wait to get her hands on a blueberry! Happy Valentines! 💕💕 @jeaniekpt - thank you for the heart shaped pancake cutter. We love it!! . #foodoflove #pancakes #valentines

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I hate food waste and love setting myself a little challenge for using up leftovers 🤓 We had some veg and roast potatoes left over after our Sunday roast at the weekend (I think that’s a first for left over roasties which usually get demolished!) and used them to make these super quick and easy cheesy croquettes which made the perfect after school and nursery snack. I simply took the left over veg (a bit of broccoli, peas and a few carrot coins) and a few roasties and popped them into the blender with an egg and some grated organic cheddar cheese and a grind of salt and pepper and blitzed together. I shaped the mixture into croquette shapes and baked in the oven to make them nice and crispy for about 15 mins. You could grill or pan fry too. Et voila; veggie and cheesy bites of deliciousness. They made the perfect hearty finger food and the girls loved these dipped into some Tomato ketchup! . #sundayroast #leftovers #wastenotwantnot #fingerfood #iin #iinhealthcoach

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Ooh a cuppa and a spelt and date scone (or three.) Sunday afternoon snacking doesn’t get much better than this. Perfect for mini and not so mini fingers and appetites. Pit and soak 125g of medjool dates in a cup of black or redbush tea. I use @dragonflyteauk rooibos because that’s my fave hearty tea. Mix 125g whole grain spelt flour with 2 tsp baking powder, 1/2tsp cinnamon, a pinch of ground ginger (optional) and a pinch of sea salt. Add 30g of butter and rub together until you have what looks like bread crumbs. Drain and chop the dates and add along with 80g of natural yoghurt and a tablespoon of honey or maple syrup. Mix gently and slowly and form into mini scones. Brush with some milk or egg for a shiny glaze (optional) and sprinkle with some oats to make them look pretty. Pop in the oven on 180 and check after 15 minutes. Enjoy warm with salty butter and a cuppa of your choice! 👍✨ . #afternoontea #teaandscones #dates #iin #iinhealthcoach #sundaybaking #baking #slowsunday #snacks #wellness #wellbeing

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Shakshouka (and fresh sourdough bread) for me and pancakes and a cute play area for little Sophia makes this our new favourite Friday morning hangout. I’m so excited to have discovered @nicetoseeyoucafe - a family run cafe in York today. An amazing menu including shakshouka , smoothie bowls, hearty salads, soups and cakes all made fresh in the kitchen and an impressive herbal tea menu including my favourite winter rooibos. Wholesome home cooked food and kids welcome! 👍✨💕 . #homecookedfood #mumanddaughter #shakshouka

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Warming and loaded with nutrients this immune boosting carrot soup makes the perfect lunch or evening meal. Boosted with healing super spices of ginger, turmeric and cumin this is the perfect dish if you’re feeling a bit under the weather. The lovely orange colour is like a ray of sunshine too ☀️ Carrots are packed full of vitamins and minerals, high in antioxidants and fibre so this simple bowl really does pack a nutritional punch. To make simply chop and roast 1 onion, 1 garlic clove and 6 good sized carrots with a scattering of cumin and turmeric- add in some frozen butternut squash, cauliflower or sweet potato if you fancy but it’s perfect just on its own. Roast for 25 minutes and then add to a pan with approx 1 litre of stock (add more as needed) add some ginger - I use frozen and a good grind of pepper (this is important as it helps the body absorb the turmeric) and simmer for 10 mins. Blend and serve. We had ours with some homemade buckwheat and spelt bread that took 5 mins to make and just 20mins in the oven. Recipe to follow as it it was gorgeous!! . #soup #staywarm #immuneboosting #quickandeasy #healthyrecipes #carrots #comfortfood #healthyfood #wellbeing #wellness #iin #iinhealthcoach

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This weekend we had a little road trip to Northumberland - nothing fancy, just us, our car loaded with food (anyone else’s kids just eat non stop on car journey’s?!) and a cheapy travel lodge to stay in over night. No agenda other than to enjoy some fresh air, beautiful landscape and explore some castles. And just look at that scenery! ☀️❄️😍 #miniadventure #roadtrip #northumberland

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It’s all about the winter warmers at the moment. ❄️☀️ This is a lentil veg chilli that’s really easy to make and a great one for batch cooking. This will feed us tonight and I’ll be popping leftovers in the freezer to have in the week next week. Delicious on its own or served with rice, quinoa, jacket spuds or sweet potato to name a few.... To make I chopped some sweet potato into bite size chunks, sprinkled with cinnamon and cumin and salt and pepper and roasted for 25 minutes. Meanwhile I sautéed a chopped onion and some garlic with cinnamon and cumin for about 5-10 mins and then added some chopped carrots and red pepper and sautéed for another 5 minutes. I then added two tins of chopped tomatoes (I love Cirro for their rich flavour) and a tin of drained green lentils and simmered for 20 minutes. The longer it’s left to slowly simmer the tastier it is but we had hungry mouths champing at the bit and 20 mins was just fine. Happy weekend! ✨💕 . #winterwarmers #vegchilli #comfortfood

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If green smoothies aren’t your thing in this freezing ❄️ weather then a warming green soup might be just the ticket. This was a yummy broccoli and pea soup with cannellini beans added for a protein boost. It’s souper delicious and souper easy to make 😉 Chop up one onion and garlic clove and sauté for a few mins, pour in 1litre of veg stock and bring to a simmer, add 1 head of small brocolli and 2 tea mug sizes of peas and simmer for 10-15 mins until the brocolli is tender. Blend and then add the tin of cannellini beans and warm them through in the soup. Sprinkle with some seeds for extra crunch and plant based protein power 🌱💪 Soups are nice and easy on the digestive system, are packed full of fibre and oh, so comforting for the soul 👍✨ . #eatyourgreens #soup #babyitscoldoutside

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Crisp and cold days call for warming porridge and a cup of red bush chai tea.👍 This is organic oats soaked in oat milk overnight with some chopped apple and cinnamon and then added to the pan with a splash more oat milk this morning to warm up. Served with my current favourite @dragonflyteauk redbush tea with vanilla. 😋 Oats are loaded with dietary fibre - roughage- the fibre that helps you poo and helps prevent constipation by increasing stool weight and decreasing gut transit time. Other great sources include vegetables, fruit, lentils, beans and chickpeas. So as well as making a filling and warming breakfast, you can be sure you’re doing your gut good too 👍 . #gut #porridge #poo

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A little tray of sunshine ✨☀️ I don’t like food waste and always keep a container in the fridge that I put all my odds and ends of vegetables in. Usually they go into making a veg soup or get roasted up to make a warm salad. This tray of odds and ends included some fennel, celery, brocolli, a lone mushroom, an end of green pepper and some beetroot. Roasted with garlic and olive oil and served with a lovely bowl of quinoa, a handful of spinach and a sprinkle of seeds. Even the barest of fridges can rustle up the most nourishing of meals. 👍✨ . #leftovers #nofoodwaste #nourish

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The ultimate in comfort food for a cold and windy afternoon - Tomato and Olive pasta bake made with nutty quinoa pasta, topped with delicious organic cheddar cheese. This was perfect to enjoy tonight after a lovely walk with the girls and their grandparents earlier this afternoon. To make simply fry off 1 diced onion with some garlic for a few mins, add 2 tins of chopped tomatoes, a handful of chopped green olives, some kale or spinach leaves and some basil (I used some from the freezer.) Simmer for 10 mins. Meanwhile put the quinoa pasta on to cook - you want it slightly under cooked so take it off a couple of minutes early. Put the drained pasta and sauce into an oven proof dish, sprinkle with generous helpings of cheese and bake in the oven for 20 mins. Serve with some extra veg for nutritional bonus points! I love quinoa pasta, it has a lovely nutty taste to it and it’s easier for my body to digest. I also find it lighter. All the comfort of pasta but without the discomfort some of us get after eating regular pasta. You could easily add tinned tuna, sausages or bacon to this dish if you enjoy meat. We’ve got plenty left for [email protected] tomorrow too. Cook once, eat twice! #family #comfortfood #pastabake #iin #iinhealthcoach #yorkwellness

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What a beautiful morning. Blue skies, rising sun and frosty fields. Just magical ✨✨ A short early morning run around the fields this morning certainly blew away the cobwebs ❄️☀️❄️ #blueskies #sunshine #wintersday #iin #iinhealthcoach #yorksmallbusiness

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Did the Wolf moon keep anyone else awake for hours last night? 🙉🌕 Our household was awake for aaaagges, so this morning called for comfort food. Toasted @biona rye bread smothered in smooth peanut butter topped with pumpkin seeds served with a soul warming frothie hot choccie made with organic @oatly and raw cacao powder and frothed with the frother! Delicious!! 👍✨ . #fullmoon #wolfmoon #comfortfood

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Perfect comforting breakfast this morning to warm the cockles before we hit the park for a run and a play in the freezing cold. Any else see snow falling today?! This was oats, soaked for a few mins and then rinsed (this makes them easier to digest and uber creamy) cooked with cashew milk, cinnamon and some grated apple. I like to cook my oats slow and long to get them extra creamy. Topped with sliced apple, maple syrup and pumpkin seeds. Simple but oh so delicious!! . #oats #porridge #comfortfood

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Nothing better for nourishing heart, body and soul than spending a night catching up with wonderful friends and eating delicious chocolates brownie bites! 😍 These delicious bites are a lovely mix between truffle and brownie, taste divine and are so easy to make. Roast 250g of hazelnuts for 10 mins (the roasting brings out the lovely praline flavour.) Once cooled, whizz them up in the blender until you have a rough powder. Add 2-3 tablespoons (depending how chocolatey you want them) of raw cacao or cocoa or powder, a dash of vanilla essence (optional) and a good grind of sea salt. Blend until combined. Then then add 6 medjool dates (approx 150g) - add more if you have a sweeter tooth and blend again until all the dates are combined. Roll into balls and pop in the fridge for 20 minutes. Demolish! I promise you they won’t last long!! These were great for a pudding but are also a great snack to enjoy anytime of day. Hazelnuts are a great source of healthy fats, vitamin B6, folate, phosphorus, potassium and zinc and raw cacao powder contains an antioxidant called resveratrol which helps protect the nervous system and reduces blood pressure. It’s also a great mood enhancer. What’s not to love? 💕 . #friends #chocolate #nourish

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A delicious ‘throw it all together’ protein and fibre rich meal that is so easy to whip up - makes the perfect mid week meal or weekend brekkie 👍☀️ Softly boiled free range eggs (6 mins in simmering water- look at that yolk!), toasted sourdough rye, dollop of hummus, smattering of black beans (from left overs in the fridge) a handful of spinach and tomatoes for a splash of colour and punch of plant power and a drizzle of olive oil to bring everything together. Nutritious food doesn’t have to be fancy or complicated - it’s all about keeping it simple. I love a mix of flavours and textures and this plate hit the spot. . #keepitsimple #midweekmeals #protein

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We’ve named this ‘omelette pizza’ in our house - probably better known as a hearty omelette or frittata. Eggs make a great after school meal during the week. Quick and easy to throw together and eggs are an amazing source of high quality protein, selenium and vitamin D (important for this time of year when there is less sunshine for us to soak up) and minerals including zinc, iron and copper. This takes 5 minutes to make and 15 minutes in the oven. You can cram it full of veggies and it will keep in the fridge or freezer so you can always have a quick and nutritious snack or meal on hand 👍Have it warm or cold straight from the fridge, as part of a meal or on its own, at home or on the go. Delicious! This omelette pizza was made with 4 eggs, some left over boiled new potatoes, a handful of grated organic cheddar cheese, a couple of handful of peas, a couple of handfuls of grated courgette (you don’t notice it and it adds some extra veggie goodness) some chopped tomatoes 🍅and a handful of chopped spinach. Mix all together (you're aiming for half egg/half filling), put in a lined cake tin and pop in the oven for about 15 minutes. There you have it, a protein and veggie filled addition to your day 😍 . #eggs #protein #afterschool

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