Easter = indulging in WAY too many delicious chocolaty sweet treats and hot cross buns… which can only mean one thing – a big green smoothie bowl is on the cards!! Continue reading “DETOX CLEAN GREEN SMOOTHIE BOWL”
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PEACHES AND CREAM SMOOTHIE
Yum yum and yum! When you have soft peaches make sure you freeze them in pitted halves for smoothies like this one! When they are frozen it naturally makes the smoothie so thick and creamy! Try it today! Continue reading “PEACHES AND CREAM SMOOTHIE”
BOLOGNESE EGGPLANT STACK
The best part about my delicious Bolognese ragu recipe >>HERE is that it can be used for much more than just your spag bol! Continue reading “BOLOGNESE EGGPLANT STACK”
I’LL HAVE WHAT SHE’S HAVING
Rainy hump day and time for some bloggin’. I get asked A LOT about what I eat on a daily basis and if I eat sweets, ‘junk foods’ or follow any particular diet. I love being an inspiration to people and helping them with some meal, healthy snacks and recipes to kick start their healthy lifestyle…BUT (yes ladies there is always a but… and a bigger one if you squat hehe) the biggest thing that we all need to understand is that EVERYONE is different. Even if you eat exactly what I did – you WILL have a different outcome or result.
Some people have intolerances and allergies to certain food groups. Some people cut out meat or dairy based on religion, their upbringing or lifestyle beliefs. Some people eat strict meal plans based on their specific training or athletic regimes. Some people eat raw to cure disease or internal health issues and others just cant digest things the way the rest of us can. (without looking 5 months pregnant overnight that is) So what does this mean? Just because the person next to us or on social media is eating a certain meal or food doesn’t mean that it is the best option for OUR body. And if someone for some reason chooses not to eat a certain thing – don’t think its the newest fad and copy them. You never know what their story is and everyone’s body is different.
Check out my PIMP YOUR PORRIDGE POST HERE
RESTRICTIONS AND ELIMINATING DIETS
These days people (myself included) get so caught up in social media and fad diets that we forget to nourish our bodies properly. We only get one chance to build our body and fuel it correctly – Don’t stop eating fruit because you are concerned with its natural sugar content. If you cut fruit out of your diet you would be denying your body of so many nutrients and minerals not to mention tasty fruity goodness. And a chocolate bar and piece are fruit are just not comparable. Trust me – if you don’t have natural sugars in your day you will end up grabbing that chocolate at the end of the day!
Don’t think that going gluten free, paleo or vegetarian is the ‘cool’ thing to do. I bet so many people with actual coeliac disease would love nothing more than biting into a huge piece of sourdough toast but they simply can’t. But for some reason that doesn’t stop the majority of us self diagnosing and restricting foods. The hottest and ‘raddest’ thing out there these days – “is to find what works for you”. Be you. Be unique! Eat everything in moderation. Enjoy burgers and chocolate, cheese platters and wine, bowls of spaghetti and garlic bread – just remember to also eat your greens, get your daily 5 vegetables and 2 pieces of fruit EVERYDAY and most of all just make healthy and smart choices. Life is too short to be restrictive and unbalanced.
Flat belly fruit smoothie recipe HERE
I love to eat yoghurt and refuse to CUT OUT any particular food group, especially dairy. (ummmm feta, goats cheese, cheddar, milk, yoghurt) For me yoghurt is full of probiotics and healthy gut properties that help settle any digestion discomfort I have. What about meat or grains? I love red and white meat – honestly I would struggle to go a day vegetarian and I love rice, toast, oats and quinoa too much to cut the grain. Our body needs carbs >>BLOG POST HERE on Carbs and their benefits.
Peanut butter on banana bread recipe HERE
We are told to eat ‘clean’ and ‘wholesome’ foods so we stop eating supermarket artificial crap. But then we are told to not eat grains or dairy because our ancestors lived that way – so we cut everything but fruit, vegetables and meat. Sarah Wilson tells us to restrict sugar and fruit – so now all we are eating is meat and greens. Vegetarian and vegan diets tell us to eliminate all meat and animal products so now all we are left with is … greens. If we listened to everyone we wouldn’t be able to eat any more than a large bowl of sautéed kale… no wait the raw diet restricts us cooking or heating food over 40 degrees so make that a glass of raw kale. And we all know this isn’t a healthy balance. Find your balance – and enjoy what makes your body work.
Pimp your Avo toast post HERE
REMEMBER EVERYONE IS DIFFERENT – SO JUST BE YOU!
K
RAW COCONUT PISTACHIO CHOCOLATE BARK
This is super super easy to whip up and if you can wait 30 minutes for it to set in the freezer then you have some homemade sugar free delicious GUILT FREE raw dark chocolate with no extras or nasties to devour!!
The coconut and pistachio can be substituted for almost ANYTHING. Hazelnuts, almonds, goji berries, frozen raspberries, cacao nibs, mint oil, dates…. anything. Just pick your favourite chocolate flavour and get creative.
RAW COCONUT AND PISTACHIO CHOCOLATE BARK
1/2 cup coconut oil
2 Tbs coconut almond butter
2 Tbs cacao powder
2 Tbs rice malt or maple syrup
1/2 cup desiccated coconut
Handful of coconut flakes and pistachio nuts to top.
METHOD: Mix melted coconut oil, butter, syrup and powder together. When combined add desiccated coconut. Pour onto lined baking tray or plate. I find a plate or dish with an edge will prevent any spills of over flows.
Sprinkle with coconut chips and pistachio nuts and place in freezer (flat) for 30 mins.
When set simply snap into large shards aka bark and enjoy. Store in a snap lock bag in the freezer for when you feel like a piece of sugar free unprocessed healthy chocolate to go with that after dinner cuppa!
K
RAW CHOC MINT SLICE
Yes that’s right – spinach and NO you cannot taste it but it makes the slice look incredibly green and the kids (or fussy partners) won’t even know it’s in there. I am all about the hidden veggies and extra nutritious ingredients. Refined sugar free, dairy free, gluten free and paleo friendly this slice is sure to impress. Perfect slice to whip up before a bbq or to take for dessert at a dinner party or kids party. Every one will love it !
You can eat it straight from the freezer or simply let it thaw for 5-10 mins. I like it straight from the freezer because it takes me longer to eat it and therefore I enjoy it more!! Simply cut yourself a square and you’re nourishing with the best of minerals, fats, amino acids and healthy carbohydrates. Your body will love it – not to mention your taste buds!!!
RAW CHOC MINT SLICE
CHOCOLATE BASE
8 Medjool dates pitted
3 Tbs cacao powder
3/4 cup almonds
1/2 cup macadamias or walnuts
2 Tbs coconut oil
2 Tbs maple syrup or honey
pinch of sea salt
optional crunch – 2 Tbs cacao nibs
COCONUT MINT CREAM LAYER
1 cup cashews
1/2 cup maple syrup or honey
1 cups shredded/desiccated coconut
1/2 cup coconut oil
2 Tbs coconut cream or coconut yoghurt
4 drops mint oil / essence
1 handful of spinach (to make it green – you cannot taste it)
HOMEMADE CHOCOLATE TOPPING
1/2 cup coconut oil melted
1/2 cup cacao powder
1/2 cup maple syrup
Option for the minty lovers: additional 3-4 drops of mint oil / essence in chocolate topping
METHOD:
Place all base ingredients (except the cacao nibs if you are adding them) in a food processor and pulse until well combined and smooth. Add the cacao nibs and pulse lightly for an extra 15-30 seconds. The added crunch is divine.
Spread base into a lined tin and place in freezer.
Meanwhile place all the coconut mint cream ingredients in the food processor and process until combined and creamy. This may take up to 3-4 mins. Spread evenly over the base and place back in the freezer.
In a clean bowl combine the melted coconut oil, cacao, syrup (and optional mint) for the chocolate topping. Stir until combined and all the cacao lumps are gone.
Pour oven the mint cream and place back in freezer for up to 6-8 hours to completely set.
Can store in the freezer for up to 6 weeks but I can guarantee it wont last that long!
K
BOLOGNESE RAGU SAUCE
I have said it once and I will say it again – growing up I was the ultimate spag bol kid. Totally addicted to spaghetti bolognaise (and lasagna) and would order it every time we went out for dinner otherwise I am pretty sure there was tears.
I have MASTERED a really, really good Bolognese recipe and will let you in on my secrets. Firstly – it is going to be on the stove for a while!! Just like my pesto pasta recipe >> HERE this is a great week night meal that allows for plenty of left overs which are easy to freeze and it is tasty, filling and cheap!
The preparation itself doesn’t take too long and it is loaded with hidden veggies which are great for the kids. The key to this recipe is in the fresh herbs and spices – Little bit of sweetness, saltiness and spice.
To get a rich, thick sauce it is vital to let it simmer for 3 hours until most of the liquid and juices are evaporated. Slow cooking and thickening also enhances all of the flavours so make sure you leave yourself enough time for this to simmer away on the stove for up to 3 hours. It is going to make the house smell amazing.
BOLOGNESE RAGU SAUCE
4TBS olive oil
1 kg grass fed free range mince – can be a combination of 1/3 pork 2/3 beef. But use the normal meat to fat ratio. No need for extra lean mince.
2 large brown onions diced
4 garlic cloves diced
4 rashers of free range bacon diced
1 tsp cumin ground
1 tsp chili flakes
1 tsp cinnamon ground
1 tsp star anise ground
1 tsp nutmeg ground
1 tsp sea salt
3 bay leaves
1 tsp paprika ground
1 cup red wine
2 TBS Worcestershire sauce
1TBS sugar substitute – raw honey, stevia or coconut sugar
fresh handful oregano, parsley and/or thyme diced
800gms of Tomato Pasta Sauce >> Homemade recipe HERE (can use 2 400gms tins of crushed tomatoes or large jar of passata)
3 TBS tomato paste
2 grated carrots
1 grated zucchini
1 cup of sliced mushrooms
METHOD:
In a large pot/saucepan heat HALF the oil with the spices. Add the bacon, onion, garlic and vegetables and sauté for 3-4 minutes. Remove and set aside.
Add the other 2TBS of oil to the pan along with the mince. Break it up so it isn’t in clumps and sautee for 5-8 mins until it is no longer pink. Add the sautéed vegetables back to the pot.
Pour in the tomato sauce, tomato paste, red wine, Worcestershire and honey. Bring to the boil. When boiled drop to a low heat and simmer WITH THE LID ON for up to 2 hours. Remove the lid and cook for another 1 hour or until thick and ready to serve. Stir occasionally.
Serve with whole meal/spelt/GF spaghetti or make some zucchini noodles*. Top with some parmesan cheese, a squeeze of lemon, drizzle of olive oil and some fresh herbs.
*ZUCCHINI NOODLES:
2-3 large zucchinis peeled with a julienne peeler or a spiriliser machine. In a hot fry pan with 2 Tbs coconut oil, toss the zucchini with some squeezed lemon juice and fresh sea salt. Don’t over cook or you will end up with soggy noodles. Ain’t nothing ‘al dente’ about sog.
This sauce is also great for homemade lasagnas, shepherds pies and eggplant stacks. Recipes to come!!
K
NUTS ABOUT NUTS
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”
K
ZUCCHINI SLICE
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.
K
5 WAYS TO PIMP YOUR PORRIDGE
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!!
K
KATIE MORGAN 