KATIE MORGAN

AVO + POACHIES ON RYE

Published on January 24, 2015January 24, 2015 by Katie morgan4 Comments

I never used to be a big fan of breakfast…or coffee for that matter. Even to the point where when my friend and I went out for breaky dates I would order a sandwich rather than eggs. Kerri – Remember at Delish café? But for some reason my entire world has been flipped in reverse and I cannot get enough of breakfast and I look forward to my next coffee within minutes of finishing the first. Am I the only one who lies in bed at night literally wishing it was morning so I could devour my toast, smoothie or bowl of oats, especially if I have a yummy breaky in mind (which I always do)? Ok good – I am sure many of you just nodded… or laughed! I’ll take either one!

These days due to working full time, poaching eggs at 7am whilst 3 others are making their breakfast around you proves challenging and so we tend to leave the extravagant eggs for the weekend. But that doesn’t mean you can reminisce on your wonderfully tasty poached creations mid week.

My favourite savory toast topper would have to be avocado. I eat A LOT of avocado lets be honest. It is a great natural substitute for butter, full of wonderful essential healthy fats, keeps you full for longer and can be used in so many different ways. My favourite thing to order at the café for breakfast is the smashed avo on toast. Standard!! I am currently in the middle of eating my way through almost every avocado toast dish in Canberra and will write my feedback on it when I am satisfied with a winner.

Last weekend instead of going out for breakfast and spending big we simply stayed home and replicated our favourite ‘mambo eggs’ from Edgars Inn in Ainslie. Dark rye toast topped with smashed avocado, poached eggs and a corn, tomato and coriander salsa. Simple but divine. Most of the time I order a side of smoked salmon because that combo right there would have to be my all time favourite. Ok enough enough – I am making myself hungry…. uhhhoh!!!

AVO + POACHIES ON DARK RYE – serves 1 (double for 2 people)

2 slices of rye bread

2 eggs

1/2 ripe avocado

Small tin of corn kernels

1/2 tomato

little handful of fresh coriander leaves

vinegar and water for poaching the eggs

smoked salmon (optional but a must if you have some handy)

salt + pepper

METHOD: bring a shall pan/pot of water to the boil and add a decent splash of vinegar. Crack each egg into a cup and slowly pour them into the 80% bubbling water. Some eggs are doomed for failure so don’t be disheartened if it separates and turns into an eggy mess.

Toast the 2 slices of rye, and spread 1/4 avocado on each slice. Dice up the tomato and sprinkle on top of avocado along with the corn kernels. After about 5 minutes the eggs should be ready – depending of how hard or soft you like them. remove from boiling water one at a time and try to drain as much vinegar water as possible before placing on top of the salsa. Top with some finely chopped coriander, salt and pepper and you are good to go!

This breakfast is the perfect combination of carbs, healthy essential fats and protein along with 3 servings of vegetables. Happy poaching!!

ps Another hit with happy housemates!!! Gotta love a weekend cook up

PASS THE HONEY, HONEY

Published on January 23, 2015 by Katie morganLeave a comment

Honey. Not only is it the perfect little sweet touch to smoothies, yoghurt or cakes – it also has some alternative uses that will surprise you.

I was reading an article all about the uses of honey and thought I would share my top 15 uses which I found interesting. But first a little fun fact; the average person consumes 500gms of honey in 1 year. What busy bees!!

15 USES FOR HONEY THAT WILL SURPRISE YOU

1. Moisturise your skin; Rub onto your skin, leave for 30 mins and then wash off!

2. Repair damaged hair; Add a teaspoon to a dollop of regular conditioner and let it soak in for 20 minutes before shampooing.

3. Soothing bath; add 2 Tablespoons of honey to a hot bath for a skin soothing natural alternative.

4. Homemade facial; got lemons, avocados and honey? you have a DIY facial. Mix equal parts of each ingredient and apply to face. Add a teaspoon of raw sugar for an exfoliating effect too.

5. Thwart allergies; consuming raw honey, in particularly Manuka honey, will help your body build a strong immune system.

6. Stress-free sleep; dab a little honey on your tongue or in a herbal tea before going to bed.

7. Mouthwash; if you hate the taste of Listerine minty mouth wash make your own. Simply mix 1 cup filtered water, 1 tsp honey, 1 tsp baking soda, 4 drops peppermint oil and stevia (optional). mix and swish!

8. Treat eczema; mix equal parts of honey and cinnamon and apply it to eczema to ease the itch. Sounds tasty!!

9. Boost immune system; lemon, hot water and honey is not just beneficial when you are sick. In fact you should be drinking it to strengthen your immune system and prevent getting colds and flus.

10. Tame digestion; Take one or two tablespoons of honey before meals to ease digestion problems.

11. Honey lemonade; mix 1/2 cup honey with 1 cup boiling water, 1 cup freshly squeezed lemon juice and 4 cups cold water. Add a little coconut sugar or stevia if you are a sweet tooth.

12. Cure hangovers; add to water and drink. Honey helps eliminate the toxic compounds resulting from the metabolism of alcohol.

13. Use on cuts, burns and bruises; Honey has natural antiseptic qualities so apply a thin layer to the spot and helps heal those wounds.

14. Lip balm; not only will it taste nice but honeys soothing qualities will make for the perfect lip balm. Just try not to lick it all off!

15. Boost athletic performance; The perfect pre workout boost. Have some honey and peanut butter on rice cakes or toast before your next workout. Don’t have a toaster? Simply peel a banana and drizzle some honey over each bite!

So it’s time to pass the honey, honey and not just for your yoghurt or breakfast!!

GREEN HULK SMOOTHIE BOWL

Published on January 20, 2015January 24, 2019 by Katie morganLeave a comment

The best way to get your servings of fruit or veggies in for the day – is by drinking them. You wont taste the spinach in a smoothie and it is a lot easier to drink a huge handful of spinach than eat it with a fork. I personally think half of the fun of a smoothie bowl is not only eating it, but decorating it. And since I am all about the toppings and little crunchy extras you can imagine how much I am in my element.

Its definitely no master piece but today I am featuring my “green hulk” smoothie bowl. It’s a keeper!

GREEN HULK serves 1

1 frozen banana

1 kiwi fruit

handful spinach or kale (LOTS)

1/2 cup almond milk

1 tsp GREENS powder

1 Tbs chia seeds

(OPTIONAL) 1 Tbs cacao powder

Note: The cacao will make it more of an unattractive greeny brown colour :)

Add all ingredients to blender and blend until smooth and creamy. Add more milk if you desire. Should be nice and thick so you can scoop it with a spoon! Top with fresh fruit, coconut, chia seeds, nuts or buckinis and enjoy!! Go NUTS! Literally – nuts will improve the protein and healthy fat content significantly and make it a nutritional powerhouse and great wholesome post workout meal or snack.

2015 – LET’S DO THIS

Published on January 18, 2015January 18, 2015 by Katie morganLeave a comment

Sorry to everyone for the LACK OF posting and commitment over the summer holidays. I was too busy soaking up the sun, spending time with my loved ones, eating amazing foods and having an absolute BALL back in my home city!!! BUT I’m back and have plenty of new and exciting things in store for you all.

Lucky for us, living in the beautiful country of Australia, means that our Christmas holidays are full of summer heat and beautiful coastlines. Many families escape to the coast for weeks of BBQ’s, beach walks, outdoor cricket, swimming, hammock time and other active living activities in the sun.

Yes I ate whatever I wanted. Yes I drank to excess (so not me). Yes I ate copious amounts of chocolate. Yes I nibbled all arvo long on cheese platters. Yes I REGRET NOTHING and yes I HAD THE BEST TIME!

The most important part about getting back from holidays, both mentally and physically is accepting the time off and then getting back into routine. But it’s not that simple. After having a month off your fitness levels will most likely have decreased (don’t worry this is easy to get back) and your body isn’t used to your normal training routine. You need to ease back into it. My first class back was a lovely ‘body balance’ mix of Yoga, Tai chi and Pilates, and let me tell you I was sore even after a few downward dogs and sun salutations.

DO’s and DONT’s FOR GETTING BACK INTO ROUTINE

DO:

Do take it easy. Ease back into the gym and allow your body time to recover and rest
Do drink lots of water. Aim for 2 Litres per day. Post on drinking water>> HERE
Do stretch your muscles after a workout. This is just as important as the actual workout. Post on stretches >> HERE
Do warm up and cool down where appropriate
Do make friends with salad. It’s the perfect time of the year for yummy salads. Post on festive salads>> HERE

DON’T:

Don’t over commit or set unrealistic challenges/goals
Don’t make silly resolutions and cut out food groups or ban certain foods. Telling yourself you will NOT eat chocolate will only make you crave it more. Everything in moderation!!!
Don’t think you will lose weight by eating less. Just eat right. Post on the ten foods you should be eating daily >> HERE
Don’t feel guilty for what you may or may not have don’t over the holidays. They are supposed to be enjoyed and indulgent. Post on indulgent eating and cheat meals 20% of the time >> HERE
Don’t compare yourselves to others. What might be your beginning might be someone else’s end.

Don’t worry if before Christmas you could do 10 push ups on your toes and now you can barely pump out 2. Good things take time – trust the process!

MANGO COCONUT MACADAMIA SMOOTHIE

Published on January 16, 2015 by Katie morgan3 Comments

This smoothie screams summer right here!! Not only is it the colour of the sunshine but it just makes you want to dive into it head first. Well at least for me it did!

Mango and coconut are a wonderful flavour combo and with the added creaminess of the macadamias you wont look back. Considered the worlds finest nut, the Macadamia is rich in energy and has a fantastic nutrient profile compromising of antioxidants, fiber, vitamins and minerals. Nuts are an excellent source of protein and omega 3 fatty acids straight from mother nature. Add macadamias to your next smoothie or dessert or munch on a handful for afternoon tea.

MANGO COCONUT AND MACADAMIA SMOOTHIE

1 frozen banana

1/2 cup frozen mango pieces

1/4 cup macadamia nuts

1 Tbs chia seeds

1/2 cup coconut yoghurt

1 cup almond milk / coconut water (1:1 ratio mix if you like)

Ice

Place all ingredients in a blender and blend. Top with some extra nuts or shredded coconut. Add a scoop of protein for the perfect post workout recovery snack or breakfast on the go.

Enjoy!

CHOC-MINT SMOOTHIE BOWL

Published on January 16, 2015April 15, 2016 by Katie morgan3 Comments

Another ‘hot’ health craze going around at the moment is pouring your smoothie into a bowl and eating it with a spoon. Yep forget jars in 2015, it’s all about the bowls… and even more about the copious amounts of decorative toppings.

My favourite ice cream flavour would have to be choc mint hands down, followed closely by coconut. This smoothie bowl literally tastes like you have smashed a whole packet of Arnott’s mint slice. Definitely worth a try!

CHOC – MINT SMOOTHIE BOWL – serves 1

NOTE: this smoothie bowl has 2 components/halves but it still the one serve

GREEN HALF

2 frozen bananas

1 scoop protein (or LSA)

Handful spinach leaves

Small handful of mint leaves

1 Tbs almond butter

1 cup almond milk

1 scoop vanilla or chocolate whey protein

Blend until thick and well combined. Pour HALF into one side of a bowl.

CHOC HALF

With the other half remaining in the blender add

1 Tbs cacao powder

1 Tbs cacao nibs

dash of almond milk

and blend. Pour into other side of the bowl. Top with almonds, chia seeds, coconut, cacao nibs, goji berries or buckinis. Go wild!!

NUT FREE BANANA GRANOLA BARS

Published on January 16, 2015 by Katie morgan2 Comments

There are so many healthy alternatives to sugar coated LCM and muesli bars on the market although many of them contain nuts making them a no-no for school lunch boxes and some work places due to strict allergy control.

Try these nut free banana granola bars. They are perfect to freeze and make for a wonderful lunch box idea. Not only are they nut free, but they are also gluten, dairy, refined sugar and soy free AND paleo friendly. Yep, these healthy bars tick all the boxes.

BANANA GRANOLA BARS – NUT FREE

3 cups old fashioned oats

3 large ripe bananas

3/4 cup shredded coconut

1/4 cup pepitas/sunflower seeds

1/4 cup goji berries

1/4 cup diced dried apricots

1 Tbs chia seeds

2/3 cup apple sauce

3 Tbs honey or maple syrup

1 tsp cinnamon

1 tsp nutmeg

1 tsp sea salt

METHOD: Spread oats, coconut and seeds out on a baking tray and lightly spray with olive oil. Bake for 10-12 minutes until lightly toasted. Meanwhile mash bananas and add all other ingredients. Fold in toasted oat mix and pour into a lined brownie/slice tray. Bake at 180 degrees Celsius for 45-50 minutes until brown. *varies between ovens so just watch carefully after 35 mins. Cool in tin for 5 minutes before transferring to wire rack. Cut into about 18 bars and store in the fridge. Great for freezing too!

Happy baking all

BANANA BREAD

Published on January 16, 2015January 26, 2019 by Katie morgan4 Comments

Banana bread has seriously got to be one of the best things going around. Perfect for lunch boxes, morning teas or ‘bring a plate’ style picnics. It is so simple to make and without all the added butter and sugar of a regular loaf, this clean healthy recipe means you can toast it, microwave it or spread some peanut butter on it, totally guilt free anytime of the day.

BANANA BREAD – makes 1 loaf

3 large over ripe bananas mashed

3 eggs

3 Tbs honey or maple syrup

1/4 cup coconut oil melted

1tsp bi-carb soda

1tsp baking powder

3 Tbs dedicated coconut

2 cups almond meal or spelt flour

2 tsp cinnamon

1 tsp nutmeg

1 tsp vanilla extract

Extra: shredded coconut or banana sliced for decoration

METHOD: Combine all wet ingredients in a bowl. Add the dry ingredients and pour into greased or lined loaf tin. Place in preheated 160 degrees oven for 50 – 60 minutes until nice and brown. Keeps in fridge for 1 week.

Remember that it is a ‘bread’ so it is supposed to have a nice dark crust.

HOT TIP – I love to eat my banana bread microwaved and smeared with 1 Tbs peanut butter and 1/2 banana sliced topped with cinnamon. Heaven!

Slice up and freeze for morning tea!

COCO-NUTS FOR COCONUTS

Published on January 15, 2015 by Katie morganLeave a comment

Is it just me or is everything these days coconut based? Coconut milk, coconut water, shredded coconut, desiccated coconut, coconut flour, coconut nectar, coconut oil, coconut chips, coconut cream, coconut butter, coconut syrup, coconut sugar and coconut yoghurt. And there’s good reason for it too. Coconuts are a ‘wonder food’ and have so many health benefits that all humans need in their daily diet. In our western world, the coconut is an ‘health’ food consumed by the health conscious people. However, in other parts of the world people have thrived off coconuts for many generations. And it is no surprise that these people live for many more decades than us.

Straight from the tree as mother nature intended, coconuts have the highest concentration of electrolytes than any other fruit which makes it a superb source of hydration.

The oil from the coconut contains a unique combination of fatty acids with powerful medicinal properties. Previously, coconut oil has had a negative view as it contains saturated fat. (Post on the different types of fats HERE) Coconut oil is one of the richest sources of saturated fat known to man and also 90% of the fatty acids in it are in fact saturated. However, coconut oil doesn’t contain the regular saturated fats which you find in steak and cheese, and they are metabolised differently. Coconut oil is not only great for consuming, but can be used for cosmetic purposes to improve hair and skin appearance or be used as a toothpaste and mouth wash alternative. Fun fact; it is also proven to block 20% of the suns UV rays.

Because of the coconuts antioxidant properties and high nutrient content, they can be used to:

Lower cholesterol
Improve digestion (yes please)
Maintain youthful skin
Stabilise glucose levels
Increase your metabolism
Fight infections and viruses
Kill bacteria
Improve your memory
Regulate hormones
Lose weight
Increase thyroid function

Most things I bake contain some form of coconut and they are a great substitute for dairy or wheat ingredients. Although there is potential to go over board and make everything taste like coconut. I personally LOVE the flavour of coconut and don’t usually go a day without some form of coconut intake. However, I do understand that some people don’t like the taste and find it quite disgusting. There are so many ways to spice up your taste buds with some coconut, not to mention the added health benefits too. Coconut muffins, cakes, bliss balls, pancakes, slices, granola, topping for smoothies and for general munching on. Sarah Wilson author of I Quit Sugar, likes to have a teaspoon or two of coconut oil straight from the jar when she has sweet cravings or is a tad too hungry before dinner. Great idea. Spoon for the frying pan and a spoon for my mouth! It will only make you look younger and speed up that metabolism so what do you have to lose? Other than weight of course!

Here are 5 interesting ways to use the wonderful coconut fruit

Bake with coconut flour. See my peanut butter and coconut pancake recipe HERE

Rub coconut oil into your hair to improve the moisture content and protect its health and appearance.

Use coconut milk or coconut water in your smoothie. Smoothie recipe HERE

Add shredded or flaked coconut to your next granola batch. Recipe HERE

Make your own yoghurt with coconut cream. Recipe coming soon on the blog! Stay tuned!

Unfortunately for some, the office life stops me from sitting on the beach and cracking open a fresh coconut – but that doesn’t mean I can’t get the same antioxidant and health benefits from a coconut just minus the sun tan!

5 BEST CHRISTMAS SALADS

Published on December 24, 2014December 24, 2014 by Katie morgan4 Comments

When it comes to a Christmas feast you cannot go wrong with a big colourful fresh festive salad. They can be a lot easier to whip up then you imagine – and far less time consuming than roasting a turkey. If you have to ‘bring a plate’ this silly season, then whip up one of these amazing salads.

The following recipes are taken from my favourite 5 famous foodies! All of these women give me inspiration daily and have helped me achieve the healthy life that I live today. Trust me – they know their stuff and they seem to have one thing in common – festive colour, feta and beetroot! Tis the season!!!

1. TERESA CUTTER – Beetroot salad with pomegranate and pistachio (RECIPE HERE)

2. SWEAT AND ORANGES – Classic Greek Salad

A classic mix of diced cucumber, cherry tomatoes, kalamata olives, feta, red onion and capsicum tossed with some balsamic vinegar, lemon and oil.

3. HEALTHY FRENCH WIFE – Healthy Christmas Salad (RECIPE HERE)

4. KAVISHA JEGA – Massaged Kale and Mango Salad

This winning recipe includes massaged kale (massage with you hands in olive oil to remove that tough kale texture) tossed with diced mango, avocado, feta and walnuts.

5. JESSICA SEPEL – Green Beans and Roast Beet Salad (RECIPE HERE)