Day on a Plate: Sophie Fisher, @coconutandbliss

Healthy Q&A's
Coconut and bliss

Sophie Fisher, aka @coconutandbliss, can do no wrong. When she’s not studying at uni or eating at some of Sydney’s coolest healthy cafes, Soph is busy creating nourishing recipes for her 102k followers on Instagram – even publishing her own ebook full of tasty, good-for-you treats. Read on to find out Sophie’s ‘Day on a Plate’ and the delicious recipe for her Lamington Pancakes – yum!


1. Tell us a little bit about yourself – who you are and what you do.

My name is Sophie, I’m a 22 year-old uni student, and I run the Instagram account @coconutandbliss- all about living an active, healthy life. One of my main focuses is nourishing the body with delicious food created from nutritious ingredients. I love making healthy alternatives of traditionally unhealthy desserts- my recipes are gluten-free, dairy-free, refined sugar-free and majority are also vegan. I live in Sydney, not too far from the beach and have access to some beautiful walks and healthy cafes which also makes living an active lifestyle so easy. Photography is also a huge passion of mine and I love sharing photos on Instagram to inspire all my followers to nourish their bodies and enjoy the outdoors in order to feel energetic and healthy.

2. What was the ‘uh ha’ moment that inspired you to get into health and wellbeing?

At the beginning of 2014 I definitely experienced that definite ‘uh ha’ moment! I was entering second year uni and after having 4 jobs and 5 uni subjects the year prior, I was fatigued. I realised just how run-down and drained I felt. Over-committing myself to things I did not enjoy had held a negative impact on my life. I had always eaten fairly healthily, but fuelling my body with nutrients was just not a priority anymore. I didn’t have the time. I was getting no where near enough sleep and I barely had time to do anything for myself. I realised the following year I desperately wanted to change and feel vibrant and well. I came across so many health blogs through Instagram and started reading health articles in ‘Women’s Fitness’ and ‘Body and Soul.’ I then discovered cafes that sold raw treats that I had never even dreamed would be possible to create out of healthy ingredients. I was in awe and instantly inspired! I cut down on jobs, changed uni degree, surrounded myself with positive people and allowed time to do things for myself. I dedicated a lot of this time to cooking (a long-term passion of mine) and took the time to nourish my body and educate myself about superfoods. Within a short period, I had so much more energy and felt so motivated to feel healthy and continue with my recipe creations. Such small changes made my life so positive.


3. Talk us through a typical day in your life

I wake up around 7.30 when my body feels ready so I don’t start the day feeling tired. I then have hot water with the juice of half a lemon while I catch up on Instagram (of course) and emails.

Not long after I will make cacao porridge with oats, banana, coconut milk, cacao, coconut nectar, almond butter and coconut yoghurt. On weekends I love making healthy pancakes (see below for one of my favourite recipes!)! I always have a green tea after breakfast (my favourite is the brown rice green tea ‘gen mai cha’ from T2). A few hours later, I will do a reformer pilates class (I go to KX pilates- a real work out!) or if not pilates, I will go on a hour power walk. I love walking/ running with really nice surroundings. I’ve tried going to the gym but slogging away on a treadmill is definitely not for me. It’s so important to do exercise you enjoy so you can stick with a proper routine. I have plenty of water after my daily exercise.

img_0525When I’m home, I will normally have some dates filled with almond or cashew butter- always my go-to snack! I will then study or respond to emails to alleviate stress later on.

I love visiting healthy cafes so will meet up with some friends for lunch when I don’t have uni or work. My normal go-to order is smashed avocado on toast (wholegrain sourdough or rye is my bread of choice) with a delicious cold pressed juice (carrot, celery, beetroot, apple and ginger is my favourite!) My favourite Sydney cafes at the moment are Lox Stock and Barrel, Harry’s at Bondi and Porch and Parlour.


When I’m home is when I will create something delicious for the blog! For me, this doesn’t feel like a chore- it’s my down time as I love cooking so much. I have a sweet tooth so usually it will be some sort of cake, brownie or cookie… it is always imperative I have a taste test!


Dinner is normally a big vegetarian stir fry or coconut curry with brown rice, grilled fish with an Asian salad or spelt pesto pasta. If I’m going out to dinner, I love Japanese and healthy Asian cuisine (Miss Chu is Darlinghurst is a personal favourite!)

After dinner, I will catch up on uni work or my favourite TV show alongside a peppermint tea and a few squares of dark chocolate and strawberries.

I will then get to bed around 10.30pm, ready for a good night of sleep!


4. Three foods you can’t live without?

Avocado, acai bowls and chocolate!


5. What’s your go-to snack for those days on the run?

Some tamari almonds, a few bliss balls or 3-4 dates filled with almond butter.


6. … And any last words of advice or tips for those starting out on their health journey?

Being healthy does not mean restriction- I worked this out long ago! Still allow yourself treats- even if this is a healthy raw cake or some unhealthy gelato. Life is too short to deprive yourself! It’s all about balance and listening to your body’s cravings.



Lamington Pancakes 


Serves: 2

Pancakes Ingredients:

  • 1/4 cup buckwheat flour
  • 2 tbsp coconut flour
  • 2 tbsp almond meal
  • 1 tbsp mesquite
  • 1 tsp baking powder
  • 1/4 cup coconut yoghurt (coyo) or greek yoghurt, if not dairy-free
  • 1.5 tbsp coconut nectar or pure maple syrup
  • 1 tbsp macadamia butter (can substitute almond butter or cashew butter)
  • 1/3 cup coconut milk
  • 2 free range eggs, separated
  • 1 tsp vanilla

Chocolate sauce:

  • 1 heaped tbsp. cacao
  • 1/2 tbsp coconut nectar or pure maple syrup
  • Dash hot water
  • 1 heaped tbsp smooth almond butter or tahini
  • 1/2 tsp coconut oil
  • Desiccated coconut and coyo, to serve


  1. Combine all dry ingredients in a bowl.
  2. Make a well then add in all other ingredients, except the eggwhites. Mix well.
  3. In a separate small bowl, beat eggwhites until stiff peaks form.
  4. Fold the eggwhites through the pancake mixture.
  5. Heat a pan greased with coconut oil to medium heat.
  6. Place spoonfuls of desired size into the pan. Cook for 1-2 minutes each side (or until bubbles form) then flip.
  7. Meanwhile, combine the cacao, coconut nectar and hot water and stir until smooth. Add in the tahini or nut butter and mix well, add more hot water if required.
  8. Serve the pancakes with the sauce, coconut and coyo.


A big thank you to Sophie for sharing her day on a plate. Follow all of her foodie adventures over on Instagram @coconutandbliss or on her website xo





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Nutrition 101 - A step by step nutrition guide to optimal health


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The Clean Life - An Expert Guide To Health From The Inside Out


Restart Plan - Cleanse your system in 2 - 4 weeks & reveal a slimmer, healthier you


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Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.