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Sweet potato chips

These delicious, crunchy, 3 ingredient sweet potato chips is ideal for a healthy snack or even a side dish. It is easy to make, nutritious, contains no nasties and is perfect for the kiddies lunch boxes. You can even add beetroot and carrot. ENJOY!

INGREDIENTS:
– fresh sweet potato(not specifying a quantity here because I think you would want to make a loooot of these)
– Coconut oil
– Pink Himalayan rock salt

METHOD:
Pre-heat the oven to 120°C. Slice the sweet potato(do not peel) in thin slices, using whichever tool is easiest for you. I just use a sharp knife. Place the sliced sweet potato in a bowl and drizzle with coconut oil, making sure the whole slice is covered in oil. Place the sweet potato in a single layer on a baking sheet and lightly sprinkle with salt. Bake for about 1.5-2 hours, turning halfway. After removing from the oven, let it stand for a few minutes(I know this is going to be the hardest part). This will help it to crisp even more.

A nutritious, whole food snack, ready to take with you to work/uni/school or enjoy at home. Tag me if you try it and let me know what you think.

In health and happiness,
Lize

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I don’t like exercise.

How many times have you heard someone say that they do not enjoy exercise? Or maybe you have said it yourself? But is this really true? Our bodies are designed to move, so it is rarely exercise that we don’t like. More often than not, it is the way that exercise makes us feel, tired, unfit, sweaty, etc. Or maybe you do not like to exercise alone, you do not feel competent to do a specific type of exercise and are too shy to ask for help, or you simply have not found something you love doing. Whatever it may be, it is important to identify what specifically you do not like about exercise.

I think it is time we change how we think about exercise and rather view it as doing something we love, a way to move our bodies. Exercise does not only mean going to the gym or running a marathon, it does not mean extreme, it simply means moving your body. So next time you/someone you know says that you/they do not like exercise, ask yourself the following: What specifically do I not like about exercise? What did I use to enjoy? How did it make me feel? What about it did I enjoy? What caused me to stop enjoying it? What is the impact of not exercising on myself and the people around me?

How to make exercise something to look forward to:
• Identify what you do not like about exercise and address the issue at hand(see a health coach if you struggle).
• Find a variety of activities that you enjoy to avoid boredom.
• Find an exercise buddy/buddies.
• Commit to an activity in the same way that you would view a doctor’s appointment.
• Change your perception about exercise, view it as something that you love doing, a form of self care.

Benefits of exercise on your health and well-being:
• Exercise stimulates the production of endorphins(feel good hormones), that will leave you feeling happier, more relaxed and good about yourself.
• Exercise may also help to prevent and manage a wide range of health problems/chronic diseases such as stroke, metabolic syndrome, type 2 diabetes, depression, high blood pressure, some types of cancer and arthritis.
• It increases your energy levels.
• It helps you to maintain a healthy weight.
• It helps you to manage your stress.

Ways to move your body and incorporate more natural movement into your daily routine:
• Walk in nature, Yoga, Pilates, swim, hike, dance, various sports, aerobics, ski, gym workouts, run and many more.
• Take the stairs instead of the lift/elevator, walk/bike instead of driving where possible, park a little further from your destination, get a standing desk and if not, get up from your desk at least every hour and MOVE.

Find a way to move your body daily, in a way that you love. Not because you want to punish yourself or feel guilty about a diet choice, but because you love your body for what it does for you.

In health and happiness,
Lize

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The face behind the brand

I was working in a coffee shop the other day, when I suddenly realised that I have never properly introduced myself. So I would like to take this opportunity and this platform to connect with you on a more personal level and to also get to know you better.

I am Lize Schreiber, wife, sister, friend, business owner, student, mathematician and lover of all things nutrition. In 2017 I married the love of my life, my soul mate, best friend and partner in crime. He is my rock solid, greatest supporter and all time hero.

I grew up in Stellenbosch, with a passion for Science, food, nutrition, wellness and the environment. I graduated from the University of Stellenbosch with an honours degree in Applied Mathematics. Soon afterwards, I started working for about 4 years as an Applied Mathematician. But I was lacking purpose, my big WHY. I felt empty. I wanted to make a lasting difference in people’s lives. I wanted to touch people in a way that is lacking in today’s busy lifestyle. Fast forward to a few months ago, and after completing a few courses in nutrition, I officially started my studies in nutrition and wellness coaching. Watch this space because I will be opening practice in 2018, where my focus will be on people who are stressed, have low energy and little time, who wants to quit fad dieting, make healthy living a lifestyle, heal their relationship with food and love their bodies again.

Around the same time I started studying again, I saw a gap in the South African market, and by combining my love for nutrition and the environment, Take Outs from Nature was born. Take Outs from Nature is all about living a more waste free life but also to provide you and your family with affordable, easily accessible and nutritious whole foods. And by doing the above, I feel excited to wake up in the morning and I am fulfilled.

Whenever I am not in the kitchen testing new recipes or reading some article on health/wellness/nutrition, you will find me hiking, relaxing around a campfire or participating in a road running event.

This journey is not always as rosy as social media makes it out to be, but I am forever grateful for this amazing opportunity that has come my way. I will therefore strive to always bring you content that is real, honest and close to my heart.

So that is me in a nutshell. Now I would like to know more about you. Please feel free to let me know if there are certain topics that you would like me to address or questions you would like answered. Anything from recipes, health tips, healthy swaps/alternatives, nutrition advice, meal prep/planning, healthy snacks, restaurant reviews, goal setting, reaching and maintaining your goals, your relationship with food and your body and making healthy living a lifestyle. I would love to connect.

P.s. Whenever you feel like quitting, think about why you started.

In health and happiness,
Lize

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Vegetable and halloumi quinoa salad

This recipe focuses on easy to prepare ingredients and making use of those leftovers. Quinoa is definitely one of those foods that you can easily prepare a batch of on a Sunday for the week ahead.(Yes, Sundays are my food prep day.) Just store it in the fridge in an airtight container. Or maybe if you are cooking some quinoa for dinner one night, just make a little extra to use the following day. Don’t know what to do with the roast veggies from last night? Well, please use it for this meal. Halloumi is so versatile and the type of cheese you would like to add to EVERY dish. It can easily be prepared beforehand and the best part, halloumi freezes really well. Just cut it up in smaller, single portions and pop it into the freezer. Happy cooking!

Serves: 1

INGREDIENTS:
– 1/2 cup cooked quinoa(about 1/4 cup uncooked quinoa)

– 1 tbsp olive oil/coconut oil

– fresh herbs and spices: garlic, chilli, oregano, paprika, coriander etc.

– Veggies such as onion, mushrooms, peppers, zucchini, spinach, broccoli etc.(Don’t be shy with the veggies)

– Himalayan salt and ground black pepper

– 2 slices of halloumi, not too thinly sliced(Try to find a brand that does not contain a lot a nasties, some are heavily processed)

– fresh herbs, lemon juice, balsamic to serve.

METHOD:
Cook the quinoa as per instructions, 1 cup quinoa in 3 cups water(cook a little extra so that there are leftovers for a next meal). If you do not have any leftover veggies, the easiest option will be to pan fry the veggies in olive oil/coconut oil and adding all your favourite herbs, spices, salt and pepper while cooking. When the veggies are done, in the same pan, add your halloumi slices and fry until golden on both sides(turn often!). When the quinoa is cooked, add the veggies and halloumi. Serve with fresh herbs, some lemon juice and balsamic vinegar.

A balanced, nutritious, wholefood meal, ready to take with you to work/uni/school or to enjoy at home.

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DIY Almond Milk

For those of you who are struggling with diary, this is a SUPER alternative. My body certainly loves it. And the best of all, it is quick and easy to make at home, so versatile when it comes to flavouring and you have complete control over the ingredients. P.s. I have a normal blender that I use for smoothies and it still comes out perfect.

INGREDIENTS AND EQUIPMENT:
-1 cup almonds
-4 cups filtered water
-optional: medjool date, vanilla extract, cacao, cinnamon
-large bowl to soak almonds in (can use same bowl to strain milk in)
-blender
-nut bag/cheesecloth(you can find this at most health shops, e.g. Wellness Warehouse, Faithful to Nature)
-glass jar for storage

Makes 1 liter of almond milk

METHOD:
Soak the almonds in water in a large bowl for 12-24 hours(I usually soak over night). Make sure the almonds are completely covered with water. After soaking, rinse the almonds thoroughly. Add the almonds to the blender with the 4 cups of water and optional ingredients. TIP: If you are not sure whether your blender is strong enough, first only add 2 cups of water, blend it well and then add the remaining 2 cups. Blend for 1-2 minutes, on high, depending on your blender, or until you have a light, frothy, almond milk. Place your nut bag inside a large bowl and pour the milk into the bag. In the case of using a cheesecloth, place the cloth inside a fine mesh strainer and slowly pour the milk over the strainer. Once all the milk has drained through, squeeze the remaining milk out of the bag

Store in the fridge in a glass container for up to 5 days.

And then, what to do with the leftover almond ‘pulp’? Lightly toast in the oven and add to your oats or yogurt for a protein/fat boost. Or try using it as almond meal in baking. It also freezes really well.

The difference between homemade almond milk and store-bought almond milk? Try it and let me know what you think.