Katie morgan

NUTS ABOUT NUTS

Published on March 2, 2015March 3, 2015 by Katie morganLeave a comment

Nuts are an essential part of an everyday healthy diet. They are popular substitutes for many things in the raw, vegan and paleo diets and lifestyles such as almond flour, macadamia milk and cashew cheese … the options are endless. I guarantee you will struggle to find a wholesome healthy recipe that doesn’t include some nuts in the ingredient list and for good reason. Nuts are tasty, loaded with good fat, protein, fiber, nutrients and phytochemicals that are heart healthy and good for the waistline. Barring allergies, there aren’t many reasons not to include nuts in your diet.

Personally I am a peanut and almond gal. Peanut butter all day long and love a handful of almonds. But there are so many nuts out there each with their own benefit to your health and beauty inside and out. BUT like all good things they should be eaten in moderation. Ever heard the line – “30gms of nuts” – as your daily limit. That is great if you pre package all of your nuts into 30 gm portions (sorry but who has time for this?) or carry a little food scales in your hand bag (I already get enough weird looks for my million containers and healthy foods thanks).

Fun Fact: People who eat nuts generally weigh less than those who don’t.

So you ask – what does 30 gms of nuts look like ? Can’t they just say 30 nuts. The answer to this is NO! Because all nuts have a different weight and daily intake recommendation and this also depends on how active you are too. So I ask again what does 30gms of nuts look like and what are the daily recommendations in nuts please not grams?

Daily recommendation of 30 gms of nuts is equal to…

24 almonds

2 Tablespoons of Peanut butter

9 brazil nuts

22 cashews

21 pecan halves

157 pine nuts

49 pistachios

13 walnuts

22 hazelnuts

If you are not a nut addict and are wanting to add more nuts to your diet. Here are 7 ways you can do just that.

Make a granola to have for breakfast or on yoghurt for morning tea/dessert. > Granola Recipe HERE
Enjoy them as a mid-day snack to help curb your appetite. > snack ideas HERE
Sprinkle them on stirfry’s, salads, soups and casseroles. Nasi Goreng recipe HERE
Enjoy the extra crunch on your porridge > RECIPE HERE or avo toast > RECIPE HERE
Make them the base of a personalized trail mix – add seeds, raisins and other dried fruit
Try nut butters like almond and cashew as an alternative to peanut butter
Try nut oils to add to dressings or cook with such as; walnut, almond or peanut oil

Don’t forgot to eat your nuts – just don’t get too nuts about it!

“everything in moderation”

ZUCCHINI SLICE

Published on February 23, 2015 by Katie morgan2 Comments

This is a simple and delicious meal that is so easy to whip up – and I bet you have had it before. Zucchini pie, tart or slice call it what you wish, it is a homemade classic that has been circulating for years. Here is a ‘healthy’ recipe alternative for the dairy and gluten intolerant and even options for the paleo inclined.

ZUCCHINI SLICE – SF, GF, PALEO

1-2 medium zucchinis

1 medium sweet potato

2 tomatoes (topping)

1 brown large onion

8 jumbo eggs

1 cup diced bacon or ham (left over Christmas ham works a gem)

1 cup almond meal (or any other flour alternative – I use spelt or buckwheat flour and it’s divine)

2/3 cup olive oil

1 tsp ground cumin

salt and pepper

handful of pepitas or pine nuts (or both)

1/2 cup grated parmesan cheese (can omit for paleo diets)

METHOD:

Preheat oven to 180 degrees. Line a large baking dish with baking paper. Grate the zucchinis and sweet potato. Place in a large bowl. Add the diced bacon/ham, finely diced onion and grated cheese.

In your food processor crack the eggs, add the oil and process until light and fluffy. Pour into bowl and mix through. Add the flour/meal, cumin, pepper and salt and stir with a wooden spoon until combined.

Pour mixture into lined baking dish. Top with sliced tomato and sprinkle with pepitas. Bake for 45 minutes or until skewer comes out clean.

5 WAYS TO PIMP YOUR PORRIDGE

Published on February 20, 2015February 20, 2015 by Katie morgan11 Comments

A lot of people think that being healthy and fit means kale, spinach and flavourless food that can only be green. But I will tell you now… you are wrong! Yes dark green leafy vegetables are vey high in iron, protein and fiber but there is much more to it. Healthy is not about cutting out food or denying yourself of yummy meals. It is about making healthy choices and choosing options that your body will benefit from… like oats! Just like the three little bears porridge was a staple in our family for breakfast during winter. Dad would always wake up and make the most amazing brew for the family. Call me crazy but I love a good sticky, gluggy, hot porridge especially when it is pimped with one of the below options. Don’t let your porridge be a bore or chore to eat. Try one of these divine combos!!

NOTE Classic porridge/soaked oats base recipe :

1/2 cup rolled oats, 1/2 cup milk of choice, 1 Tbs chia seeds and 1 tsp honey or maple to add some optional sweetness.

5 WAYS TO PIMP YOUR PORRIDGE

1. SALTED CHOC-PEANUT BUTTER

Who doesn’t love peanut butter? Especially when teamed with chocolate. Yep that’s right chocolate for breakfast, you read correctly. This choc peanut butter combo is to die for and packs a nutritional punch. Simply stir in 1-2 Tbs natural 100% peanut butter, 1 Tbs cacao powder and a pinch of sea salt to your next porridge brew once it is removed from the microwave or whilst stirring on the stove. Serve sprinkled with sliced banana, peanuts and cacao nibs!! Mmmmmm and the final essential last touch… a spoonful of peanut butter!!!!

2. LAYER IT

Seems like all cute healthy things these days are served in jars and layered. The night before soak 1/2 cup oats, 1/2 cup milk and 1 Tbs chia seeds in a container in the fridge over night. In the morning pour/scoop half of the oats into a cute jar then add 1/2 a banana sliced up followed by a dollop of Greek yoghurt. Repeat – oats, 1/2 banana and yoghurt. Top with chia seeds, shredded coconut and a couple of blueberries. It looks cute in a jar because you can actually see the layers but it will still taste the same in a bowl if you don’t want to be super alternative and take an insta snap of it :)

3. CARROT CAKE STYLE

Love carrot cake? Try this healthy breakfast inspired alternative. On the stove heat up 1/2 cup oats, 1/2 cup milk and 1 Tbs chia seeds. After a couple of minutes add 1/2 grated carrot, 2 finely chopped medjool dates or a small handful of sultanas and a small handful of chopped walnuts. Serve with a dollop of yoghurt, shredded coconut, sprinkle of sultanas and extra walnuts on top. YUM This one is good soaked over night served cold too!

4. GO ‘NUTS’ WITH THE TOPPINGS

All about that crunch?? Top your porridge with a big dollop of yoghurt and some to die for crunchy maple cinnamon flavoured granola. >> RECIPE HERE. Don’t have time to make a granola – top with ANY nuts, seeds, shredded coconut, cacao nibs or chia. Anything crunchy and colourful is going to seal the deal.

5. EGGY

Ok so this one isn’t for the queasy stomachs or people who can’t (pregnant ladies) or wont digest raw egg. When your porridge is finished cooking on the stove or microwave, simply remove it and crack an egg into it whisking it up rapidly until it is nice and fluffy. Not only does the egg change the consistency of the porridge it also adds a dose of extra protein!

Now there is no excuse to be sitting there spooning a boring plain old porridge into your mouth. Jazz it up with one of the above combos and you won’t look back!!

HOME-MADE SMASHED TOMATO SAUCE

Published on February 18, 2015February 18, 2015 by Katie morgan3 Comments

Growing up with an Italian best friend I was always excited when I heard of the upcoming ‘tomato sauce day’. All I could imagine was my friend, her Nonna and huge Italian family standing in buckets of tomatoes squashing them with their feet. Although she constantly reminded me that this was NOT the case and that they had machines to squash the tomatoes now, I always wondered. No where near as fun if you ask me but much more hygienic!!

Alas you don’t have to be Italian or have a Nonna to have your own delicious hand made organic tomato sauce. This recipe is so easy and can be used for soups, pasta sauces, baked eggs, meatballs, gnocchi, pizza sauce and plenty more. Give it a go…

HOME-MADE SMASHED TOMATO SAUCE

1.5kg fresh tomatoes

1 brown onion

3 garlic cloves

small handful of basil or oregano

large pinch of salt and pepper

1 tsp sweetness (honey, maple or stevia)

2 Tablespoons of butter

METHOD: In a large pot fry up the onion, garlic and herbs in butter. Add the tomatoes whole and sautee for 5 minutes. When they are soft and starting to peel themselves, smash them with a fork or potato masher. Or carefully pour mixture into a food processor and blend until smooth.

Leave to cool before transferring to a large jar/jars. You will have lots of tomato sauce to put some into takeaway containers and freeze for later.

CLASSIC CHOC-MINT SMOOTHIE

Published on February 16, 2015February 16, 2015 by Katie morgan1 Comment

CHOC – MINT SMOOTHIE – serves 1

1-2 frozen bananas

Handful of mint leaves

3 Medjool dates

2 Tbs cacao powder

1 Tbs chia seeds

1 tsp vital greens or spirulina powder

1 cup almond milk

ice

Blend all ingredients in a blender until smooth and creamy. Pour into jar or glass and top with shredded or flaked coconut. Add straw and you are good to go !

CHOC-BANANA PROTEIN CHIA MOUSSE

Published on February 8, 2015February 10, 2015 by Katie morgan3 Comments

Bananas are FANTASTIC and such a versatile fruit. They make smoothies thick and creamy, can be used to make ice cream or sorbet, mashed into home made fro-yo, mugcakes and delish pancakes and just taste damn good one their own straight from the peel (with a little spoon of peanut butter too). *Links to the recipes mentioned above at bottom of page. They are packed with fiber, potassium and magnesium and make the perfect go-to pre or post workout snack. They will keep you fuller for longer and help maintain bowl regularity. Bottom line – eat a banana a day to keep the doctor away!!!

I was peckish after dinner last Saturday night and wanted a quick-ish healthy dessert.. preferably chocolate thanks. I had my usual Friday Fro-yo the night before so thought I could adapt some of the ingredients and make a choc banana protein mousse. I used the chia seeds to add extra fiber, protein, essential healthy fats to the mix and also to help with the ‘mousse’ consistency without using gelatin or other artificial ingredients. Give it a go…

CHOC-BANANA CHIA PROTEIN MOUSSE – serves 1

1 scoop protein powder (chocolate or vanilla)

1 Tbs cacao powder

1 Tbs chia seeds

1 Banana mashed

2-3 Tbs milk or yoghurt

Simply mash and combine all ingredients in bowl or container (handy hint: put the lid on and shake it all around to combine). Pour into a smaller bowl or ramekin and place in fridge for up to 1 hour. The longer the better to allow for the chia seeds to expand and ‘set’.

Take out of fridge, top with granola, chocolate buckinis, sliced banana and cacao nibs and scoop away. This dessert it PACKED full of protein so it wont leave your tummy unhappy pre snooze either… aaaaaaand it tastes delicious!!!

ENJOY

PS. More recipes that contain the amazing BA-BA-BA-BA-NA-NAAAAA below:

Peanut butter pancakes recipe >HERE, Mug cake recipe >HERE, Nut free banana granola bar recipe >HERE, choc banana smoothie recipe >HERE, Choc-mint smoothie bowl recipe >HERE, strawberries and cream smoothie recipe >HERE, Banana bread recipe >HERE, Banana Date Muffin recipe >HERE

COCO-ALMOND BITES

Published on February 6, 2015 by Katie morgan2 Comments

FEATURE FRIDAY – Sarah Bambey the lovely healthy foodie behind the instagram account @pretendhealthfreak provides me with so much inspiration and healthy raw treaties to get excited about. This one in particular caught my eye. I love anything and everything coconutty and who could resist the cute little raspberry on top!

The best part about this recipe is that it is simple yet delicious. It isn’t time consuming, doesn’t involve waiting hours for layers to set AND you are bound to have the ingredients in your pantry or fridge already! Give it a try !!

COCO-ALMOND BITES

BASE

2 cups shredded coconut

1/4 cup coconut oil

2 Tbs coconut yoghurt (could use greek yoghurt too)

sprinkle of stevia

TOPPING

raw almond butter with a fresh raspberry

Process base ingredients until smooth and press into square pan. Spread almond butter on top and refrigerate. Cut and place raspberries on each square. Freeze or refrigerate.

Thanks Sarah!! Happy Friday all

AFTER DINNER TUMMY GRUMBLE

Published on February 5, 2015 by Katie morgan3 Comments

Ever just have those days where no matter WHAT you eat for dinner, you are still hungry and in particularly craving something sweet? Yes we have all been there, especially us lovely ladies with hormones, moods and cravings that just cannot be explained right. Well it is okay to snack on something to kill the cravings and keep you satisfied. Let’s be honest – if you tell yourself you ARE NOT allowed to eat anything after dinner you will spend the whole evening craving something and then most likely smash an entire block of chocolate or in my case a solid 6 cookies or bliss balls from the freezer!!

Here are my 5 top recommendations for after dinner nibbles and treats. These foods are high in protein so will kill the cravings without ridiculous sugar highs that will keep you tossing and turning and counting sheep all night. They are also easy to digest to that stomach of yours can rest too and you wont wake up feeling full or bloated. Sounds good to me.

TOP 5 AFTER DINNER NIBBLES – BECAUSE SOMETIMES WE JUST NEED SOME

1. 3 Medjool Dates filled peanut butter and almonds; Take the pips out of 3 medjool dates. Spoon a teaspoon of peanut butter into each date followed by 3 almonds. Perfect little high protein sweet treat packed with fiber to fight artificial sugar cravings.

2. Greek yoghurt, fruit and frozen blueberries; full of protein and antioxidants this is the perfect little combo to assist with some youthful beauty sleep.

3. Protein microwave mug cake; this is the perfect high protein snack when you are craving a large slice of CAKE! It only takes 3 minutes all up and is packed with highly nutritious wholesome ingredients, protein and fiber. Bananas are a wonderful pre sleep snack and won’t keep your digestive system awake either. >>RECIPE HERE

4. Avocado chocolate mousse; creamy and delicious you won’t believe it’s avocado and not packed with artificial crap. Full of essential healthy fats and protein this is a wonderful post dinner snack and is easy to digest. >> RECIPE HERE

5. Homemade banana date muffin; high in potassium, magnesium and fiber, bananas help to relax overstressed muscles. They also contain serotonin and melatonin which are the brains key calming hormones. >>RECIPE HERE

So next time you have a little sweet craving post dinner – don’t beat yourself up about it and instead of having artificial sweetened lollies or chocolate indulge in one of these high protein quick fixes and enjoy a good nights sleep!!

ZUCCHINI PASTA

Published on February 3, 2015 by Katie morgan5 Comments

Growing up spaghetti bolognaise was my staple meal. When we went out for dinner, mum would make sure they had the good ol’ spag on the menu (either spag or lasagna) and I would be one happy chappy.

After having ongoing problems digesting wheat and grains over the last few years I went off pasta with the exception of whole meal or spelt versions. After investing in a vegetable spiraliser / julienne peeler I have been able to reunite with my spaghetti bolognaise and pasta love and let me tell you – it’s life changing!

Super simple and effective, zucchini pasta is becoming a bit of a fad around raw kitchens and wholefood healthy conscious cafes – with good reason. It means that us unfortunate type with a stomach that hates me more than life itself, can still enjoy twirling that pasta around my fork and splashing red Napolitano sauce all over me.

A favourite in our kitchen at the moment is my pesto pasta topped with a fillet of crispy skin salmon. Perfect combination of protein, essential fats, omega 3’s and greens.

ZUCCHINI PASTA WITH FRESH BASIL PESTO AND SALMON – serves 2

2 fillets of salmon with skin

2-3 large zucchinis

1 cup of grape cherry tomatoes

6 asparagus spears

4 heaped tablespoons of my pesto sauce >> RECIPE HERE

1/4 cup walnuts

Fresh basil leaves and parmesan cheese for garnish

METHOD: Using the spiraliser/julienne peeler, peel the 3 zucchinis until you hit the core. Don’t peel the core/seeds. Set aside for later.

Finely chop the zucchini cores up and place in fry pan with some olive oil. Add chopped asparagus and the cherry tomatoes and sauté for 5 minutes. Add the pesto sauce and stir until combined.

In a second fry pan – fry the salmon pieces in some olive oil until nice and crispy. I like mine to be slightly undercooked so just cook it until you are satisfied. Set aside.

Pour some olive oil in a hot pan and add the zucchini pasta for 2-3 minutes. Add the diced zucchini, asparagus, tomatoes and pesto mix. Stir until well combined. Don’t over cook the zucchini noodles otherwise they will be soggy.

Divide the pasta into two bowls and top with the fillet of salmon and some extra parmesan cheese and walnuts. Garnish with a fresh basil leaf and serve! They wont believe its zucchini!!

FRESH SPINACH + BASIL PESTO

Published on February 2, 2015February 3, 2015 by Katie morgan5 Comments

This fresh spinach and basil pesto recipe is bursting with amazing flavours and it so easy to make and store. An absolute Italian herby staple in my fridge – especially if you are able to get your hands on some freshly grown organic basil.

FRESH SPINACH + BASIL PESTO

1 cup spinach

1/2 clove garlic

large bunch of fresh basil

1 cup walnuts/pine nuts

1/2 cup cashews

1 cup grated parmesan cheese

1/2 cup olive oil

squeeze of lemon juice

sea salt and pepper

METHOD: Place all ingredients in a food processor and process until well combined. Add extra olive oil if needed. Freeze portions in snap lock bags for later or store in a jar in the fridge for up to 3 weeks.

RAW ZUCCHINI Pesto Pasta recipe HERE>>