Summer Smoothie Bowl

Smoothie bowls are in vogue at the moment, they’re delicious & you can play with flavours & toppings but be aware that most recipes call for a heap of frozen bananas & not a lot of protein or healthy fats. This recipe has the same great taste and hits all the macro-nutrients to create a balance meal or snack.

Ingredients

• 1 frozen banana (peel & cut into slices before freezing)

• 1 frozen zucchini (cut into slices before freezing)

• 2 Tbsp coconut yoghurt

• 1 Tbsp flaxseeds

• Serve of vanilla protein (optional)

Toppings

• 1 teaspoon chia seeds

• 1/4 cup chopped nuts (almonds/brazil/cashews)

• 1 teaspoon cacao powder

• zest of an orange

• A few berries & fig’s (you can use any seasonal fruit)

Instructions

1. Place banana, zucchini, coconut yoghurt, flaxseeds & protein into a high powered blender & blend until smooth & creamy.

2. Spoon into a bowl.

3. Pulse dry toppings in the blender (chia seeds, nuts, cacao) & sprinkle on top of the smoothie bowl.

4. Add fruit & serve.

Banana Caramel Smoothie

Ingredients:

1 frozen banana

2 medjool (fresh) dates

1 cup drinking coconut milk

1 cup water

1 tablespoon chia seeds

1/3 cup raw cashew nuts

1 tablespoon natural peanut butter

Instructions

Blend all ingredients in a a high powered blender until smooth & creamy

*Optional add protein powder or collagen for additional protein.

*When freezing bananas peel them and break them up into chunks. Frozen banana gives a delicious ice-cream flavour.

Oat Muffins

Ingredients

• 2 cups of oat flour (ground oats in a blender works fine)

• 1/2 cup almond meal

• 2 teaspoons baking powder

• 1 teaspoon mixed spice

• 2 free range eggs

• 1/3 cup extra virgin olive oil

• 1 cup 100% apple sauce

• 2 tablespoons honey

• 1 teaspoon vanilla extract

• 1/2 cup blueberries

Instructions

1. Pre heat oven to 180 deg

2. In a large mixing bowl place oat flour, almond meal, baking powder, & mixed spice - mix to combine.

3. Make a well in the centre and add eggs, apple puree, olive oil, honey & vanilla.

4. Mix the liquids into each other and then start to combine the outer edges of the flour mix until everything is well combined.

5. Add blueberries & gently mix.

6. Spoon batter into greased muffing tins.

7. Place the muffins int eh oven and bake for 25 minutes, or until the muffins spring back when touched in the middle.

8. Leave the muffins to cool in the tin for about 10 minutes & turn into a wire wrack to cool.

9. ENJOY xx

Cashew Chees Frosting - optional but delicious!

Ingredients

• 1 cup of raw cashews

• 3 tablespoons lemon juice

• 3 tablespoons coconut oil

• 3 tablespoons of honey

Instructions

1. Add all ingredients into a blender or food processor & blend on high till very creamy & smooth.

2. Spread cream cheese mixture onto muffins once they’re cool.

3. Any left over frosting can be frozen and used for the next batch of muffins xx

Cocoa Crunchy Granola

Ingredients

• 1 cup almonds, roughly chopped

• 1/2 cup toasted hazelnuts, chopped

• 1/2 cup pumpkin seeds

• 3 cups rolled oats

• 1 cup puffed rice

• pinch of salt

• 1/2 cup melted coconut oil

• 4 tablespoons maple syrup

• 1 ts vanilla extract

• 3 tablespoons cacao powder

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Heat oven to 180°c. Line a large baking sheet with parchment paper, and set aside.

1. In a large mixing bowl, stir together oats, almonds, hazelnuts, puffed rice, pumpkin seeds, cocoa powder and sea salt until evenly combined.

2. In a separate mixing cup, stir together the melted coconut oil, maple syrup and vanilla extract until combined. Pour the coconut oil mixture into the oats mixture, and stir until evenly combined.

3. Spread the granola out evenly on the prepared baking sheet. Bake for 20 minutes, stirring once halfway through. Then remove from the oven, give the mixture a good stir. Bake for 5 more minutes, until the granola is lightly toasted and golden.

4. Remove baking sheet from the oven and transfer to a wire baking rack. Let cool until the granola reaches room temperature.

5. Serve immediately, or store in an airtight container at room temperature for up to 1 month.

Panna Cotta - That Loves your guts!

The good news about this coconut panna cotta is that it comes packed with health benefits that support your entire body, and you can happily make it a regular part of your diet. The star of this dish is gelatin, a fabulous amino acid that promotes healthy gut function.

We now know for sure that the gut is the epicentre of our health – piles of research are all pointing in this direction. The gut is not only the place we absorb important nutrients and eliminate waste, but 80% of our immunity is also housed there. An unhealthy gut has been linked to everything from mental health, autoimmune issues, obesity, high cholesterol, allergies, diabetes and cardiovascular issues.

The digestive environment governs the health of all other systems and when it is compromised, you will start to feel and see it in your body.

For all these reasons, I’d encourage you to get into the kitchen and give this dessert a go – your body will thank you.

Ingredients

2 cups coconut milk (I use Coco Quench coconut milk)
1 can of organic coconut cream
1 tablespoon gelatin (I use Nutra Organics)
1/3 cup coconut sugar
2 teaspoons vanilla extract
1 cup seasonal fruit

Method

1. Pour two cups of coconut milk into a medium saucepan and sprinkle evenly with the gelatin. Let the milk sit for five to ten minutes to allow the gelatin to soften.

2. Heat the milk and gelatin over medium heat, stirring constantly, until gelatin is dissolved and milk begins to steam. Stir the coconut cream and coconut nectar into the warm milk and whisk until all the ingredients are dissolved.

3. Remove the pan from the heat and stir in the vanilla. Let the mixture cool for 10 minutes.

4. Divide the coconut milk mixture evenly among six glasses.

5.Cover panna cottas tightly with plastic wrap, making sure the plastic wrap does not touch the cream's surface. Refrigerate for about five hours, until cold and set. Serve with seasonal fruit.

Pimped up Porridge

The humble bowl of oats is a favourite winter warmer in many households, let me show you how to make it a macronutrient balanced meal with some seriously good toppings. Now dont get me wrong, once upon a time I was a brown sugar girl but with a nutrition degree in my belt I can tell you this isn’t setting us up for the best start to the day.

Oats are a complex carbohydrate & they contain a little protein, but we need more protein & good fats to nourish our body and balance our blood sugar levels.

Now you don’t have to soak your porridge overnight but this helps to break down the oats & chia seeds which makes them easily digestible.

INGREDIENTS

Serves 1

• ¼ cup of rolled oats

• 1 Tbsp chia seeds

• ⅔ cup milk of your choice

Porridge toppers

• 1 serve of fresh fruit (berries, banana, pear, kiwi fruit or stewed apples)

• Handful of chopped nuts & seeds (almonds, cashews, brazil nuts, pumpkin & sunflower seeds)

• Dollop of yoghurt (greek or coconut which is deliciously creamy)

• Cinnamon, deliciously warming & great for balancing blood sugar levels.

• Cacao nibs for a crunchy chocolate antioxidant hit

Healthy Waffles

• 3/4 Cup. Gluten free flour

• 3 Tbsp. Almond meal

• 1 Tsp. Cinnamon 

• 1/4 Tsp. Baking powder

• Pinch of salt

• 1 egg

• 1/2 Cup. Coconut milk (warm)

• 1/4 Cup. Mashed ripe banana

• 1 Tbsp. Honey

• 1 Tbsp. Coconut oil (melted)

• 1 Tsp. Vanilla extract

Pre-heat waffle iron to a medium heat.

1. Whisk together coconut milk, coconut oil, mashed banana & egg. 

2. Add the rest of the ingredients and fold together. 

3. Grease pre heated waffle iron with the extra coconut oil, place large spoonful’s of the waffle mixture into the waffle iron and close until nicely browned. 

4. Continue this process until all waffle batter is cooked.

5. Serve the waffles topped with berries, honey and some freshly whipped coconut cream or greek yoghurt. 

Enjoy xx

Tip:  Add a squeeze of lemon juice or ACV directly to the baking powder, it will fiz, this makes your waffles lighter.

Serves 2 - Double the recipe to feed more hungry tummies