Jemma(@jemmas_kitchen_) 인스타그램 상세 프로필 분석: 팔로워 45,905, 참여율 0.99%

Thai Chicken & Veggie Curry (lazy version) 👩🏼‍🍳🔪🌱 I make this sooo often. It’s my go-to whenever I “don’t know what to make for dinner.” The reason I love it is because it ticks all the boxes… ✅ Quick & easy ✅ Versatile ✅ Nutritious ✅ Delicious ✅ Leftover friendly Use this recipe as more of a guide because you really can throw in whatever you have on hand and make it your own 😙 (Measurements are approximate… but it always turns out great!) Curry Ingredients: * 3 cups pumpkin * 1 large onion * 500g chicken * 2–3 tbsp curry paste * 2–3 kaffir lime leaves * 1 can full-fat coconut cream * 1 broccoli * 3 cups cauliflower * 1 cup mushrooms * 1 cup purple cabbage To Serve: * Rice * Yogurt * Coriander * Roasted cashews Method: * Roast the pumpkin with olive oil and salt. * Start the rice cooking. * Sauté the onion in olive oil until soft. * Add the diced chicken and cook through. * Stir in the curry paste, kaffir lime leaves, coconut cream, and 1½ cups water. * Add the remaining veggies, cover with a lid, and simmer until just tender. * Season with salt to taste. * Serve and enjoy! Notes: * Leftovers keep well in the fridge for a few days or can be frozen for an easy grab-and-go meal.

Choc chip banana cake slice 👩🏼‍🍳🍌 My Nan and I both grow bananas and we’re currently in banana overload 😵‍💫 The perfect excuse to make a banana cake ✨ Ingredients: 200g ripe bananas 2 eggs 200g Greek yogurt 1 tsp vanilla extract 30g sweetener (optional) 50g oat flour (blended oats) 25g coconut flour 40g vanilla protein powder 1 tsp baking powder 1 tsp cinnamon (optional) 1/4 tsp salt 50g chocolate chips Method: -Preheat oven to 180C / 350F. -Mash bananas then stir in eggs, yogurt and vanilla. -Combine dry ingredients the stir into wet. -Pour into a small lined baking dish and top with chocolate. -Bake for 25 minutes till a knife comes out clean (don’t over bake). -Let cool before slicing into pieces. Macros: 127 calories, 8.3G protein, 4.3G fat, 10.7g carbs, 2.1g fibre, 3.9g sugar

Egg & cheese quesadilla with over 30g protein 🤯🙌 The NEW @rebel_bakehouse High Protein Wraps pack over 10g protein each, making them such an easy way to boost your protein intake 💫 Ingredients: -veg of choice -2 eggs -Rebel high protein wraps -grated cheese Method: 1. Sauté the veggies in a little olive oil until softened. 2. Whisk the eggs with a dash of water and pour over the veggies. 3. Once the eggs are partially cooked, place the wrap on top and gently press down. 4. Continue cooking until the eggs are set, then carefully flip. 5. Sprinkle over the cheese and cook until the wrap is crispy. 6. Fold in half, slice, and serve with fruit for a balanced breakfast. Macros: 362 calories | 32g protein | 18g carbs | 19g fat

High protein sugar free carrot cake 🍰👩🏼‍🍳🥕 138 kcal, 12.5g protein At least once a week, I make a high protein dessert to snack on throughout the week. I will say though, this cake didn’t last me 24 hours 🫢 Comment CARROT CAKE if you’re going to make this 💫 Ingredients for carrot cake 🥕 200g Greek yogurt 100g unsweetened applesauce 2 eggs 1 tsp vanilla extract 40g oat flour (blended oats) 30g vanilla protein powder 30g coconut flour 1 tsp baking powder 1.5 tsp cinnamon 1 tsp ginger 1/4 tsp nutmeg 1/2 tsp salt 100g finely grated carrot (weighed after excess water is squeezed out) Ingredients for lemon frosting 🍋 150g Greek yogurt Zest of 1/2 a lemon 1-2 tsp sf vanilla pudding mix sweetener, to taste Method 👩🏼‍🍳 -preheat the oven to 180C / 350F. -whisk the wet ingredients. -combine dry ingredients then fold into wet. -stir in the grated carrot. -pour batter into a small lined cake tin. -bake for 25-35 minutes (I forgot to write the time oops, take it out when a knife comes out clean). -combine frosting ingredients. -let cool before icing and sprinkling with walnuts. Macros: 138 calories, 12.5g protein, 4g fat, 15.3g carbs, 3.4g fibre, 4.4g sugar

Bacon hock, lentil and veggie soup 👩🏼‍🍳💫 ✅ High protein and fibre ✅ Prepared in under 15 minutes ✅ Under $20 for the whole pot ✅ Impossible to mess it up (trust me) How to make it: 👉🏼 Chop your veggies into cubes. Some good ones are onion, pumpkin, carrot, potato, kūmara, and celery. 👉🏼 Finely dice 6 garlic cloves. 👉🏼 To your slow cooker, add a bacon hock, water, vegetables, thyme, 1-2 Tbsp stock powder, and 3/4 to 1 cup brown lentils. 👉🏼 Turn the slow cooker to high and cook throughout the day or overnight. 👉🏼 Remove the bacon hock and seperate bone and fat from the meat. Add the meat back to the soup. 👉🏼 Taste test and season more if needed. 👉🏼 Serve with warm crusty bread & butter. Have a good day and stay warm 😌

Raspberry white chocolate protein muffins 🌸🤍 2 eggs Greek yogurt Applesauce Vanilla extract Flour (can be gf or oat) Almond & coconut flour Protein powder Sweetener + baking powder + salt Raspberries & white chocolate Comment MUFFIN and I’ll DM you the full recipe and macros

I haven’t posted on this account in over 6 months… This is what I’ve been up to 💛

And that’s a wrap on the Te Araroa Trail… Four months of walking, and somehow it’s already over. I don’t really have the words to describe the experience, but I do know I’m so glad I made the decision to do this. There were a lot of hard days, a lot of doubt, and a lot of moments where the only goal was just to keep putting one foot in front of the other. But there were also so many moments that made me feel truly alive ✨ It’s something I know I’ll never forget, and I’ll probably spend the rest of my life chasing the feeling of Te Araroa 🥺 Thank you to everyone who followed along and supported me, it truly means the world 🥰

A very last minute decision has completely changed what my life will look like for the next 4-5 months… I will share more about this on Friday, as I still need to post one more brand video and sort everything out! Unfortunately, this decision won’t allow me to post recipe content (at least not in the way I do now lol). However, I will be back, and I hope you stick around 💕 Now, onto these muffins🍎😋 9g protein, 90 calories, and under 4g sugar ✨ Apple gingerbread muffins: 1 egg 100g Greek yogurt 50g applesauce 30g oat flour 30g vanilla whey protein* 10g coconut flour 30g natural sweetener 1 tsp baking powder 2 tsp ginger powder 1/2 tsp cinnamon 1/4 tsp nutmeg 1/4 tsp salt 100g diced apple Ingredients for frosting + toppings: 100g Greek yogurt 1/2 tsp instant pudding mix ~40g diced apple ginger or cinnamon powder Method: -preheat oven to 180C / 350F. -combine wet ingredients then stir in dry. -fold in the apples and divide between 6 muffin liners. -bake for approximately 15-30 minutes (I filmed these a while ago and I forgot sorryyyy! Just cook till they’re cooked through but not overbaked) -let cool completely before topping with icing (yogurt + pudding mix) and topping with apple and ginger or cinnamon. -store in the fridge for a few days or freeze and defrost when needed. *using @scorpion_supplements_nz 💪🏼

It’s dinner timeeee 🍠🍆🌶️🥒🥩🍰🍓 Ps. Make sure to check out my giveaway with vital zing (posted yesterday) to win 1 of 3x $50 vouchers 🤩 The line up: 🥩 Roast lamb with rosemary & garlic 🥔 roasted potatoes 🍠 roasted kūmara and pumpkin 🫜 raw beetroot salad with mint & coriander 🧀 cauliflower cheese bake 🍆 ratatouille with eggplant, zucchini, capsicum, etc 🧅 baked balsamic onions 🌱 mint yogurt sauce, watercress, picked onions, homemade gravy Dessert: 🍌 chocolate coved frozen bananas 🍫 a selection of yummy chocolates 🍓 fresh strawberries & grapes 🍰 lemon raspberry cake Drinks: 🥝 I personally had sparkling water with strawberries, fresh mint, and @vitalzing green apple and apple & blackcurrant water drops

VITAL ZING GIVEAWAY 👇🏼 + protein froyo pop recipe 🧚🏼‍♀️🌸 I’ve teamed up with @vitalzing to giveaway 3x $50 vouchers to use on their website! TO ENTER: 1️⃣ Follow @vitalzing and @jemma.nutritionist 2️⃣ Like this post 3️⃣ Tag a friend and comment what you think their favourite froyo pop flavour would be (more tags = more entry’s) Protein froyo pops ☀️🍦 Base ingredients: 300g Greek yogurt 30g vanilla protein powder 18g vanilla pudding mix Salted caramel 🍮✨ 10 cafe caramel cafe drops pinch of salt 1 biscuit, chopped Strawberry cheesecake 🍓🍰 10 strawberry milk drops 1/4 cup diced strawberries 1 biscuit, chopped Mango passion 🥭🌴 10 tropical fruit water drops 1/4 cup diced mango 1 Tbsp passion fruit Instructions: -combine the base ingredients till smooth (mix well so there’s no lumps). -to make the different flavours, divide into 3 bowls and add the mix-ins. -spread into a mini silicone muffin tray and add halved popsicle sticks. -freeze until solid then remove and dip in melted white chocolate and top with biscuit crumbs or coconut. -store in the freezer in an airtight container. Macros (approx): 36 calories, 4.5g protein, 0.5g fat, 3.3g carbs, 1.9g sugar

Lemon loaf to use up all the lemons 🍋🌸🧚🏼‍♀️✨ For 100+ recipes like this, make sure to check out my ebook ‘feel good treats’ Ingredients: 2 eggs 150g Greek yogurt 100g unsweetened applesauce 1 tsp vanilla extract 1 Tbsp lemon zest 2 Tbsp lemon juice 100g oat flour 30g coconut flour 50g vanilla protein powder 50g granulated sweetener 1 tsp baking powder 1/4 tsp salt Method: -preheat the oven to 180C / 360F. -whisk the wet ingredients. -combine dry ingredients then mix into wet. -spread into a lined loaf tin or oiled silicone loaf mould. -bake for approx. 25-35 minutes till a prick comes out clean (don’t overcook or it will be dry). -let cool before icing and slicing into pieces. -store in the fridge or freezer. Icing: 50g Greek yogurt 1 tsp lemon zest and juice 20-30g powdered sweetener Milk if needed, to thin Macros: (based on 1 off 11 slices, with icing) 93 calories, 7.8g protein, 2.3G fat, 11.3G carbs, 2.2g sugar, 2.1g fibre