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Estelle Rose Rehayem | Food ☆ Nutrition ☆ Pilates

@est.elle.rose

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Helping you to eat smart and move well
Nutrition Coach & Pilates Instructor
Educator @unitehealth
Book Nutrition Coaching or Pilates 1:1 👇🏼

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Sunday antics ✨️🏃‍♀️💥 by @est.elle.rose

Blend for energy and balance - my smoothie e-book is now live with 5 balanced recipes for everyday (think, pre-workout energy, or pre-coffee nutrition for when you're on the go) - subscribe to my newsletter to access the e-book for free (link in bio)

I love to hear from you if you try the recipes 👇🏼 by @est.elle.rose

Hey there! I'm Estelle ⭐️ the creative energy behind Lentils and Lemons, where I share food stories and recipes. My journey began back in 2022, driven by a passion for food, nutrition and a love for experimenting in the kitchen.

Beyond the kitchen, I've spent 8 years teaching in the world of movement. It all started in Italy, in Umbria 🌱, where I began my training. Now, I'm certified in Yoga, Barre (thanks @barrebody!), and a variety of Pilates styles, including reformer Pilates (thanks @pilatesitc!).

Say hello. 🫒🌻 by @est.elle.rose

October and another year around the ☀️ by @est.elle.rose

Part 2: Chicken & Falafel Salad Bowls - Meal prep edition. Recipe 👇🏼

🍗 Air-fried chicken thighs: marinated with salt, pepper, garlic powder and dried thyme, then air-fried for 20 to 25 mins or until cooked through.
🧆 Falafel: store-bought and air-fried until golden and crispy.
🥦 Crispy paprika cauliflower: tossed in extra virgin olive oil, paprika, salt and pepper, then air-fried until beautifully crispy.
🌱 Quinoa & edamame: quinoa cooked according to packet instructions, with frozen edamame boiled for 2-3 mins, then cooled.
🥗 Fresh chopped salad:finely chopped cabbage, cherry tomatoes and finely grated red onion for a fresh, crunchy bite.
💚 Creamy herby tahini yoghurt dressing: blended parsley, yoghurt, tahini, fresh lemon juice, EVOO, salt and pepper until smooth and creamy.

To assemble: Layer everything into your meal prep jars, keep that creamy dressing ready to drizzle, and you’ve got yourself a delicious, balanced lunch ready to go for your weekdays.

Everything is packed tight into my @oxoaustralia
Twist and stack containers. Check out their page for their OXOtober giveaway!
#ad

Save this one for your next meal prep Sunday! 🫶
#MealPrep #MealPrepIdeas #HealthyLunchIdeas #ChickenMealPrep MediterraneanFood HighProteinMeals by @est.elle.rose

Home-made granola for your mid morning snack - or breakfast! It's one way to get a few extra plant points into your week of food ✅️ and just really yummy. Recipe 👇🏼

Don't forget, it's OXOtober, which means there's a chance for you to win $10,000! Head to @oxoaustralia for more details.

Granola tubs are the @oxoaustralia Twist and Stack Containers. They are air tight which is super important for storing prepped yoghurt meals, to prevent condensation and water building up causing a soggy mess! #ad

If you've heard of the "30 plants and week" concept and felt it sounds unachievable - think again. If you use a variety of nuts, seeds & spices in your food, then chances are you are close to hitting your target already. It all counts, and the more diversity (types) of plants, the better for your gut bugs.

GRANOLA YOGHURT TUBS 👇🏼

You will need:

1 cup quick oats
1 cup wholegrain oats (or just 2 cups quick oats)
1/2 cup Pepita seeds
1/2 cup Chia seeds
1/2 cup Crushed almonds
2 tbsp Cacao nibs
1 tbsp Cinnamon
2 tbsp Honey 🍯
1 tbsp Tahini 🤎

Method:

Preheat oven to 180 degrees.
Mix the oats, seeds, crushed almonds, cacao nibs & cinnamon in a bowl.

Add honey and tahini, mixing until everything is lightly coated and sticky enough to clump together. Heat up in microwave if needed to mix.

Spread onto a lined baking tray and bake for 20 to 25 minutes, stirring halfway, until golden and fragrant.

Let it cool completely to get those delicious crunchy clusters!

Layer your favourite high-protein yoghurt (or mix plain yoghurt with your favourite protein powder).
Add a generous layer of homemade honey tahini granola.
Top with fresh blueberries (or your fruit of choice).
Finish with a big spoon of peanut butter because… obviously 🤎

#HomemadeGranola #ProteinBreakfast #YoghurtBowl #MealPrepIdeas HighProteinSnacks by @est.elle.rose

#ad Meal prep is less complicated with @cuisinart_au by @est.elle.rose

September / Grateful for a wholesome start to spring ☀️ by @est.elle.rose

A little on #cacao yesterday- from origins, where the trees are grown today & how they are processed into chocolate. @sorella_cacao taking us through the end to end process and finishing with some choccie bars of our own.
Yes, you read that right, chocolate starts on trees! 🤍 + not all chocolate is created equal or ethically.
Check out @sorella_cacao to learn more and support your local chocolatiers! by @est.elle.rose

Scrolling wondering what to cook this weekend? Comment RECIPE and I'll flick these your way, or, hit the link in my bio to find these and more, on the @cookwithclove app! 🍽🍅🫒🤍 by @est.elle.rose

August on my plate 🍜🍫 by @est.elle.rose

#Ad Swipe to the end for my confession 🫢👀
I've used @marleyspoonau a few times and think their recipes and ingredients make complex meals - simple. High quality for when you don't have the time (or mental capacity to figure out what to cook!). They've kindly offered $310 off your first 5 boxes when you use my code ESTELLE at checkout. That's about ~$60 off per order. by @est.elle.rose