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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