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My Day On A Plate: Amy Crawford

This weeks Day On A Plate comes from Amy Crawford the face behind The Holistic Ingredient.
Back in early 2011, I was a corporate career girl struck down with Chronic Fatigue Syndrome. It was the best thing that ever happened to me because now I get to do what I love, every single day! I’m now the founder of online wellness hub and blog The Holistic Ingredient where I share my love for whole food recipes, clean living tips and as much positivity I can muster. I’ve now authored 4 whole food eBooks in the ‘A Nourishing Kitchen’ series.

However many of my community probably don’t realise that I actually spend 75% of my week in my therapy practice, seeing clients all over the world face to face and via Skype. I provide an incredibly transformational 2 hour session called Combined Therapy Cocktail (CTC) which frees my clients of anything at all holding them back from feeling amazing (feelings of not being good enough, anxiety disorders, phobias, fears, guilt, limiting name it). I am a Reiki Master and practitioner of EFT (emotional freedom technique), NLP (neuro-linquistic programming) and Hypnosis. Together these therapies combine to produce this amazing process. It blows my mind every day.

To add to all of this I also work as a Business Coach, helping others bring their dreams to reality.

Amy's day on a plate...

My days are pretty routine and I like it this way, my energy is best when I am organised and my days are structured.

It starts at 6am with a 20 minute meditation. I practise Vedic meditation; it has been a game changer for me. This is followed by a huge glass of warm water with apple cider vinegar and lemon juice to help detoxify and kick starts my metabolism.

Then, rain, hail or shine I head out for a 1 hour walk with my beloved labdradoodle, Wison.


Breakfast is my favourite part of the day. It might be poached eggs with sautéed spinach and avocado on gluten free toast. Or homemade nut butter on toast with banana or strawberries. My favourite is smoked salmon and avocado on toast with a squeeze of lemon. I used to have a green juice every morning but I’ve come to understand my digestion can find this a little heavy going every day so now it’s an every now and then treat.



Lunch is often a mix of raw and left over veggies and nuts & seeds with a protein of some description. Perhaps some fish, chicken or plant based legumes. Quinoa often rates a mention. I often cook too much at meal times so I have leftovers to play with – it helps to make sure I’ve always got healthy options in my fridge. On occasion I make a smoothie when I’m feeling lazy and can’t be bothered to chop.



I typically do a second meditation around 5pm followed by another 30 minute walk with Wilson. It is rare that I am at my desk post 5.30pm these days. I really value my down time and the importance of getting adequate rest. I also focus much better earlier in the day. I was diagnosed with adrenal fatigue (from doing too much) early last year, so my exercise and lifestyle remains pretty gentle.


Dinner is often relatively simple. A piece of fish or meat on the barbeque is a favourite with roast or steamed veg. At every mealtime I include a side of kimchi or sauerkraut for its probiotic benefits. I also drink a glass of homemade kombucha every day.


I’m not a big snacker as I don’t get particularly hungry (given my lack of high intensity exercise) but I do love to snack on home made bliss balls when I’ve got a stash in the fridge. Recently I knew that I needed to cut back on my dark chocolate ‘habit’ so I designed the most delish Coconut Rough Carob Balls and they were a HIT!

Recipe: Carob Coconut Rough Bites


Makes 12 balls


  • 100g walnuts (or nuts of choice)
  • 50g pepitas
  • 50g coconut oil
  • 1/2 cup desiccated coconut + extra for rolling
  • 1/4 cup carob powder
  • 1 dessertspoon maca powder
  • 1 tablespoon chia seeds
  • 1/4 teaspoon sea salt


Combine all ingredients in a high powered blender and blend until the mixture is moist enough to roll. Do not blend for too long, the nuts will turn into nut butter (which wouldn't actually be such a bad thing in my book).
Use your hands to roll into balls then coat them in extra desiccated coconut.
Store in an airtight container in the fridge. They'll last for weeks..but I can guarantee that tip will become irrelevant ;-)
p.s. carob has such a lovely natural sweetness about it you should not need to add a sweetener.

For more on Amys daily eats head to her Website | Instagram | Facebook

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