My Gut Journey

16/01/2026

Be authentic and the right individuals will appreciate you ♥️

10/09/2025

🍋🍗Lemon Herb Grilled Chicken with Quinoa & Roasted Veggies🍗🍋

🍽️ Servings: 2

🔪 Prep Time: 15 min

⏰ Cook Time: 25 min

📝 Ingredients:

🍗 For the chicken:
* 2 skinless, boneless chicken breasts (\~150g each)
* 1 tbsp olive oil
* 2 cloves garlic, minced
* Juice and zest of 1 lemon
* 1 tsp dried oregano
* Salt & pepper, to taste

🥘 For the quinoa:
* ½ cup quinoa (uncooked)
* 1 cup low-sodium vegetable or chicken broth
* 1 tsp olive oil
* Salt, to taste

🍠 For the roasted vegetables:
* 1 medium zucchini, sliced
* 1 red bell pepper, sliced
* 1 cup broccoli florets
* 1 tsp olive oil
* ½ tsp paprika
* Salt & pepper, to taste

Optional garnish:
* Fresh parsley, chopped
* Lemon wedges

👨‍🍳 Instructions:

1. Marinate the chicken:
In a small bowl, mix olive oil, garlic, lemon juice & zest, oregano, salt, and pepper. Coat chicken breasts and let marinate for at least 10 minutes.

2. Cook the quinoa:
Rinse quinoa under cold water. In a saucepan, combine quinoa and broth. Bring to a boil, then reduce to a simmer for 12–15 minutes until liquid is absorbed. Fluff with a fork and drizzle with olive oil.

3. Roast the vegetables:
Preheat oven to 200°C (400°F). Toss zucchini, bell pepper, and broccoli with olive oil, paprika, salt, and pepper. Spread on a baking tray and roast for 15–20 minutes until tender.

4. Grill the chicken:
Heat a grill pan over medium-high heat. Grill chicken 5–7 minutes per side or until internal temperature reaches 75°C (165°F).

5. Serve:
Plate quinoa, top with roasted vegetables, and sliced grilled chicken. Garnish with parsley and lemon wedges.

Nutritional Information (per serving):

| Nutrient | Amount |
| --------- -- | ------------ |
| Calories 350 kcal
| Protein 35 g
| Carbohydrates 25 g
| Fiber 5 g
| Sugars 4 g
| Fat 12 g
| Saturated Fat 2 g
| Sodium 300 mg

✅ Gluten-free
✅ Low-calorie
✅ High-protein & nutrient-rich

25/08/2025

Sip the Silence and Sculpt the Soul.

This isn’t just a smoothie, it’s a quiet rebellion against chaos.

A creamy blend of ripe avocado, blueberries, and Greek yogurt, whispering calm into your gut, and strength into your journey.

Avocado silences cravings with soul-filling satiety.

Blueberries gently sweep away inflammation and doubt.

Greek yogurt wraps your body in protein-powered resilience.

And almond milk keeps it clean, light, and grounding.

Every sip is a reminder:
You are choosing nourishment over noise and discipline over distraction.

22/08/2025

Weekend spoils!
Cheesy Low-Carb Beef Bake

📃Ingredients

* 1 lb (450g) ground beef
* 1 small onion, diced
* 2 cloves garlic, minced
* 1 can (14 oz) crushed
tomatoes or low-carb
marinara sauce
* 1 tsp Italian seasoning
* Salt & pepper, to taste
* 2 cups shredded mozzarella
cheese
* 1/2 cup grated parmesan
cheese
* Fresh parsley for garnish

👩‍🍳Instructions

1. Preheat oven to 375°F (190°C).

2. In a skillet, cook ground beef with onion until browned. Drain excess fat.

3. Add garlic, tomatoes (or marinara), Italian seasoning, salt, and pepper. Simmer 5–10 minutes.

4. Spread half the meat mixture in a baking dish.

5. Sprinkle half the mozzarella and parmesan over it.

6. Add the rest of the meat mixture, then top with remaining cheese.

7. Bake uncovered for 20–25 minutes, until cheese is melted and golden.

8. Garnish with chopped parsley and serve hot.

22/08/2025

🌱 Uncover the power of Chia Seeds – where fiber, hydration, and hormone balance unfold!

This tiny superfood absorbs 10x its weight in water, keeping you full, energized, and hydrated for hours. Additionally, it's rich in omega-3s, fiber, and offers blood sugar–balancing benefits.

✨ Why women over 40 love it:

– Stabilizes blood sugar for steady energy + mood
– Reduces inflammation + supports digestion
– Boosts hormone harmony naturally

Just 1–2 tbsp in your smoothie, yogurt, or oatmeal can make a major impact, or try it in a simple berry chia pudding!

🍓 Pro tip: Soak it overnight in almond milk with berries and honey for a refreshing, gut-friendly snack.

What's your favorite recipe using chia seeds? Share your favorite recipes in the comments and inspire us all!

18/08/2025

13/08/2025

13/08/2025

RESEP VAN DIE DAG!

BLOMKOOL KAASSTOKKIES

📃 BESTANDELE

* 1 groot blomkool
(ongeveer 850 g)
* 4 eiers
* 225 g gerasperde mozarella
* 15 ml droë origanum
* 4 knoffelhuisies, fyn
* sout en peper na smaak
* 225 g gerasperde mozarella
vir bo-oor sprinkel

👩‍🍳 INSTRUKSIES
* Voorverhit die oond tot 220ºC.
* Voer 'n bakplaat met bakpapier uit en spuit met kleefwerende middel.
* Breek die blomkool in stukkies en plaas in 'n voedselverwerker.
* Kap dit fyn tot dit soos ryskorrels lyk.
* Skep die blomkool uit in 'n glasbak en bedek met kleefplastiek.
* Mikrogolf vir 10 minute op hoog.
* Skep die blomkool uit in 'n mengbak en meng die eiers, 225g mozarella, origanum en knoffel by.
* Geur na smaak met sout en peper en meng goed.
* Plaas die mengsel op die voorbereide bakplaat en vorm dit in 'n plat ovaalvorm.
* Bak vir 25 minute tot goudbruin.
* Verwyder uit die oond, sprinkel die oorblywende mozarella oor en plaas terug in die oond vir 5-10 minute tot die kaas gesmelt het.
* Sny in skywe voor opdiening.

12 Skywe
Per Skyf 634kJ
Total Fat 10g
Protein 12g
Total Carbs 4.7g
Net Carbs 2.2g

12/08/2025

RECIPE OF THE DAY

🍗 Chicken Zucchini Boats 🍗

📃 Ingredients
▢ 2 medium zucchini, sliced & center removed
▢ 3 cups cooked chicken
▢ 1 cup low carb Alfredo sauce
▢ 1 cup shredded mozzarella cheese, divided
▢ 1 teaspoon Italian seasoning

👩‍🍳Instructions

* Preheat oven to 400ºF

* Cut zucchini in half and scoop out the center of each half to create boats. Place zucchini boats on a bake plate or in the air fryer.

* Add the cooked chicken, Alfredo sauce and half of the mozzarella, stir and spoon into the center. Top with the remaining mozzarella cheese.

* Bake for 20-25 minutes or until zucchini is fork-tender.
* Sprinkle with Italian seasoning and parmesan cheese if desired.

10/08/2025

SUNDAY SPOILS!
A whole week of lunch or dinner sorted with some easy meal planning!

1. Salmon Avocado Bowl – Fresh diced salmon, avocado rose, cherry tomatoes, corn, kimchi, seaweed, and a soft egg yolk with sesame dressing.

2. Salmon & Veggie Plate – Pan-seared salmon cubes, boiled eggs, potatoes, broccoli, cherry tomatoes, seasoned with herbs.

3. Seafood Veggie Stir-Fry – Mixed seafood and vegetables sautéed with savory sauce and sesame seeds.

4. Steak & Veggie Bowl – Grilled steak strips, zucchini, corn, cherry tomatoes, boiled egg, garnished with sesame and citrus slices.

5. Shrimp & Pumpkin Salad – Grilled shrimp, roasted pumpkin, boiled eggs, corn, cherry tomatoes, and broccoli.

6. Salmon Avocado Breakfast Bowl – Sliced salmon, avocado, boiled eggs, corn, blueberries, and lime wedges with a sprinkle of salt and pepper.

09/08/2025

Yay Yay It ReFeed Day!
Haloumi Beef Burger with Asian Salad and Fresh Jalapeño and Garlic Mayo.
1 Serving = 563 Calories.

09/08/2025

RECIPE OF THE DAY
🇬🇷 Greek Chicken Meatballs with Tzatziki Sauce 🇬🇷

📃 INGREDIENTS:

- 1 lb ground chicken
- 1/4 cup breadcrumbs
- 1/4 cup grated Parmesan
cheese
- 1/4 cup chopped fresh
parsley
- 1 clove garlic, minced
- 1 egg
- 1 tsp dried oregano
- Salt and pepper to taste
- 1 cup Greek yogurt
- 1/2 cucumber, grated
- 1 clove garlic, minced (for
tzatziki)
- 1 tbsp olive oil
- 1 tbsp fresh lemon juice
- Salt to taste

👩‍🍳 INSTRUCTIONS:

1. Preheat your oven to 400°F (200°C).

2. In a large mixing bowl, combine the ground chicken, breadcrumbs, grated Parmesan cheese, chopped parsley, minced garlic, egg, dried oregano, salt, and pepper. Mix thoroughly until well combined, then shape the mixture into meatballs.

3. Arrange the meatballs on a baking sheet and place them in the preheated oven. Bake for 20 to 25 minutes, or until the meatballs are thoroughly cooked.

4. While the meatballs are baking, prepare the tzatziki sauce. In a separate bowl, mix the Greek yogurt, grated cucumber, minced garlic, olive oil, fresh lemon juice, and a pinch of salt until well incorporated.

5. Once the meatballs are done, remove them from the oven and serve them alongside the tzatziki sauce for dipping. Enjoy!