paleo – Page 2 – KATIE MORGAN

RAW CHOCOLATE ORANGE JAFFA CHEESECAKE – FEATURE FRIDAY

Published on July 24, 2015October 2, 2015 by Katie morgan2 Comments

Because I don’t keep things very private or quiet (never have) you probably ALL know that today is my last day at work. It feels like the last day of school. The unknown of leaving high school or graduating university. Anyway enough of that for now… as my last Friday at work I thought it fitting to have en epic Feature Friday. As a kid those Jaffa chocolate balls were my fave! I love the combo of chocolate and orange (thanks to my dad) and have been drooling over a Jaffa cheesecake for a while now. Continue reading “RAW CHOCOLATE ORANGE JAFFA CHEESECAKE – FEATURE FRIDAY” →

5 HIDDEN VEGGIE MAC ‘N’ CHEESE

Published on July 23, 2015October 2, 2015 by Katie morgan1 Comment

Growing up Mac n Cheese was a staple in our household. Mum used to make the most insane mac that we all devoured! I have made mum’s classic dish a few times over the last couple of years but wanted to make a ‘healthy’ completely guilt free version for the gluten intolerant and of course add as many vegetables as I possibly can into the mix without making it look like a stir fry. SUCCESS!!! Continue reading “5 HIDDEN VEGGIE MAC ‘N’ CHEESE” →

GREEN WARRIOR SMOOTHIE

Published on July 15, 2015October 2, 2015 by Katie morganLeave a comment

This green is the perfect combination of gnarly greenness and sweetness because lets face it no one wants to be sipping of just kale right? I always like to add at least one sweetener to my smoothie – all natural of course. Because it means I can jam some wilted greens from the fridge without paying the price on the taste buds. Food is meant to be enjoyed so don’t make yourself block your nose and scull a horrific chunky smoothie that doesn’t taste unreal! And why would you when there are so many delish recipes out there. This is my go to green warrior smoothie when I am feeling my body needs an extra boost of greens and veggies. Continue reading “GREEN WARRIOR SMOOTHIE” →

ACAI BOWL

Published on July 14, 2015February 2, 2019 by Katie morganLeave a comment

Don’t pay $18 at a cafe when you can make it at home so easily. You don’t need to buy frozen acai either, I love using Acai powder from Tropeka. Shop at your local Health food store and they will have many brands. So here is my classic Acai bowl recipe. Simple and looks oso vibrant and healthy. Go NUTS with the toppings (pardon the pun) It is super delicious and who doesn’t love spooning their food! Continue reading “ACAI BOWL” →

FEATURE FRIDAY – CHOCOLATE COVERED CACAO FUDGE PROTEIN BALLS

Published on July 10, 2015 by Katie morgan1 Comment

Friday again… I know I keep saying it but seriously WHERE ARE THE DAYS GOING? This feature Friday I have chosen the incredible Laura Henshaw. I am loving her blog, instagram and latest Ebook (with Steph Smith >> LINK HERE) lately and keep finding myself back on her page (creep)! Not only is her food incredibly delicious and nutritious but she has a wonderful well minded and balanced relationship with food and the health and fitness industry. Being a model she is constantly faced with pressures to be thinner and hotter each day but she maintains a balanced lifestyle with regular exercise, healthy wholesome foods and 7-8 hours sleep each night. Laura loves her on the go high protein snacks and has recently started a protein company of her own called Four Protein >> site HERE. Laura says “My favorite snack are these delicious little protein filled chocolaty balls. They are packed with protein, good fats (from the nuts) and taste amazing (tick all the boxes.) The best part is they are completely clean and although taste like chocolate have zero added sugar.” This recipe for Chocolate Covered Cacao Fudge Protein Balls made me drool and I think you should all try it out this weekend. Nothing like a little chocolaty goodness to get you in the mood for the weekend!!

CHOCOLATE COVERED CACAO FUDGE PROTEIN BALLS

Protein Ball

1 cup of almonds*
1 cup of medjool dates
1/2 cup of chocolate protein powder**
2/3 cup of organic desiccated or flaked coconut
2 heaped tbs organic cacao powder
1 tbs coconut oil
Extra coconut or cacao powder to roll balls in

Chocolate coating (Optional)

2 tbs coconut oil
2 tbs cacao powder
1/2 tsp stevia***

METHOD

1. Combine all ingredients (a part from extra coconut and cacao for rolling) for the protein balls in a food processor until combined.

2. Once combined roll into balls – I prefer mine quite small but you can make them whatever size you like.

3. Melt coconut oil and mix in cacao powder and stevia.

4. Roll balls in coconut, cacao or the chocolate mixture (this is only a good idea if they will be refrigerated at all times as the coconut oil will melt and can be quite messy)

5. Put balls rolled in chocolate mixture in the freezer for 15-20 minutes until mixture sets and then transfer to fridge. Balls not covered in the chocolate mixture can go straight into the fridge!

NOTES:

* If you are allergic to nuts you can replace the almonds with sunflower seeds/pepitas/linseed (a mix of all three is best)
** This is optional however I would recommend it adding it to increase the protein content. You could use almond meal or coconut flour instead
*** You can sweeten with your preferred sweetener- coconut sugar or honey also works.

Enjoy! Xx

Check out Laura’s website/blog >> HERE

THE BEST EVER CHOC CHIP COOKIES

Published on July 7, 2015 by Katie morgan4 Comments

Now if there is ONE thing that I have failed at most in the kitchen – it is healthy and clean alternatives to chocolate chip cookies. In fact all types of clean cookie attempts have ended up in the cupboard or freezer for months on end and eventually in the bin. It doesn’t matter WHAT I tried, they always turned out more like rubber door stops than edible delights… until now! The biggest life lesson going around is ‘when you get knocked down – get back up’ and so I thought I would try ever so hard to redeem myself and bake some sugar-free healthy cookies once and for all. I tried a completely different technique and didn’t use any protein powder or eggs in the hope that they would resemble an actual cookie with a crunch factor. I was so surprised by the final result that I made a second batch the following day. These cookies store great in the freezer and are the perfect cookie for that afternoon sugar craving or late night crunch without ruining your healthy lifestyle. These cookies are sweetened with a date paste made from 100% organic raw medjool dates and low GI organic coconut sugar. I love cooking with (and snacking on) Medjool dates. They are natures number 1 sweet fix without the nasties and come down of the ‘white stuff’. Dates are packed with fiber for a healthy digestive system and full of essential nutrients and minerals. Try my sticky date pudding >> recipe here.

THE BEST EVER CHOCOLATE CHIP COOKIES

About 16 cookies – GF SF V P DF – 15 minutes

15 medjool dates (pitted) soaked in boiling water for 15 minutes

1 cup almond butter

1 cup spelt flour (could also use wholemeal flour or quinoa/buckwheat etc)

1/2 cup rolled oats

2 Tbs flax meal or ground chia seeds

1/4 cup boiling water

1 cup roughly chopped dark chocolate (quality matters – I use 70-85% Lindt dark or Raw Dark Loving Earth)

3 Tbs coconut oil melted

1 tsp baking soda

1 tsp sea salt

1 tsp vanilla extract

1 tsp cinnamon (you can omit this but I am a cinnamon addict so added it without thinking twice)

1/4 cup coconut sugar

METHOD

Preheat oven to 170 degrees Celsius. Line baking tray with baking paper and set aside.

Soak dates in boiling water for 10-15 minutes. Drain. Pour dates into food processor and process until it forms a paste. You may want to add a dash of hot water if it is not soft enough.

Mix the flax meal with 1/4 cup boiling water until a gooey gel forms. Add this to the food processor.

Add the almond butter, coconut oil, vanilla and coconut sugar and pulse until combined.

In a large bowl mix the ‘dry’ ingredients together. Pour date almond butter mixture into dry bowl and combine with a wooden spoon. Add the dark chocolate chunks and stir.

Roll into balls and place on baking paper. Flatten with a fork or your fingers and place in oven for 10-12 minutes until golden brown.

Cookies will be soft and delicate until they cool down. Allow to completely cool before transferring. I like to store mine in the freezer for that extra crunch and it also stops them from crumbling.

Enjoy!!

Note; I didn’t have flax seed meal at the time so I just added whole flax seeds for an extra crunch factor. If you do this you must omit the 1/4 cup boiling water as this is only for the flax ‘gel’. If your mixture is dry – add a little more boiling water. It should be sticky!

You can be a little bit creative with your cookies and add some extras like coconut, chia seeds, orange rind or goji berries… :)

STICKY DATE PUDDING WITH SALTED CARAMEL SAUCE

Published on July 3, 2015 by Katie morgan1 Comment

A couple of weeks ago it was my turn to make something sweet for girls night! I asked the host what her ultimate dessert would be that I could recreate a sugar-free healthy version of. After an almost instant reply of “ummm sticky date pudding??” I was a little stumped because sticky date puddings are usually made of butter and brown sugar – big No No’s! BUT it didn’t take long before I was completely mind blown from the healthy versions of sticky date desserts all over the internet. I decided to go with the amaaaaazing looking Loving Earth recipe because I practically drooled on my screen as soon as I read it. And let me just tell you it blew everyone’s mind and you couldn’t tell that there wasn’t a single grain of refined sugars in sight!!!! This is the real deal minus the nasties. The cake itself didn’t take too long to make either. I chose to make 1 single large cake but 4-6 mini individual loafs would also have been a treat. Dates are packed with fiber and have so many nutritional benefits for you body. They are one of the very best sweet and versatile foods that can regulate the digestive process and are great natural unrefined sweetener whilst also offering a rich dose of several vitamins and minerals. Some health specialists have suggested eating 2-3 dates a day is necessary for a healthy and balanced diet and digestive system. This dessert is the perfect combination of natural sugars, proteins, carbohydrates and essential fats to give you the energy boost you need without the ugly sugar high and crash. Kids will also love it ! and salted caramel sauce?? need I say more!!!

STICKY DATE PUDDING WITH SALTED CARAMEL SAUCE

serves 6 – GF P V SF DF – 50 minutes

CAKE

4 teaspoons Coconut Oil (for greasing)

200g Salted Caramel L.E Chocolate >> SHOP HERE

3 tbsp Coconut Oil

80ml almond mylk

1 cup buckwheat flour or almond meal

1 tsp baking powder

½ tsp salt

½ cup Coconut Sugar

1 cup medjool dates, pitted

½ cup boiling hot water

250ml almond mylk

80–120g coconut cream

SAUCE

1 cup coconut cream

1 cup medjool dates, pitted

100g Salted Caramel Chocolate >> SHOP HERE

2 tbsp Lucuma or Maca Powder (optional)

2 tbsp coconut sugar

½ tsp salt

METHOD

Preheat oven to 180 degrees. Grease the loaf pan, mini loaf pans or large cake tin with the coconut oil.

Put the chocolate, coconut oil and 80ml almond milk in a double boiler. Gently heat until the chocolate has melted. Stir until smooth, remove from the heat and set aside. (you could do this in the microwave if you wanted to)

In another bowl, put the flour, baking powder, salt and coconut sugar. Stir together.

In a blender or small food processor, blitz together the medjool dates and water until the dates are just broken up. Add 205ml of almond milk and mix until combined. Gently fold in the through the caramel chocolate mixture.

Divide the mixture into the prepared mini loaf tins or large cake tin and place into the oven.

MINI LOAFS: Bake in the oven for 8-10 minutes until the edges and top are just cooked – you still want the middle to be slightly gooey as it will keep cooking once removed from the oven.

LARGE CAKE: Bake in the oven for 35-40 minutes until the edges and top are just cooked – you still want the middle to be slightly gooey as it will keep cooking once removed from the oven.

FOR THE SAUCE

Whilst the puddings are baking simply blend in a blender the dates and coconut cream until smooth. Place into a saucepan over a low heat with the caramel chocolate, Lucuma/maca, coconut sugar and salt. Keep mixing until the chocolate has melted and everything is combined before removing from the heat.

Remove cake from oven and gently poke/stab cake with a knife to create holes. Pour 1/2 of the sauce over the cake and let it seep into the holes. This is where the moist ‘pudding’ factor takes place. You want it to be nice and moist.

Place back in oven for 5-10 minutes. (Note: You do not need to place the mini cakes back in the oven)

When ready to serve, gently run a knife around the edge of the pans to loosen the small puddings or cake. Place on serving plates and serve with hot caramel sauce. Enjoy immediately! A blob of vanilla bean or coconut ice cream would be an absolute match made in heaven here. I also shaved some extra caramel chocolate on top.

Thanks Loving Earth for this incredible recipe!!!

ENJOY !

SLOW COOKED SAAG CURRY

Published on July 2, 2015 by Katie morgan3 Comments

I LOVE Indian food! Curries, Dahl, naan bread, raita, papdams, chicken tandoor, cheese puffs…. oh stop it I’m drooling!! But there is something about feasting out on Indian that puts you in a FOOD COMA! Maybe its the self serve constantly filling your plate style of eating or the heavy rice, naan and creamy buttery curries… who knows! Therefore we tend to put this cuisine in the ‘special occasions’ category. It is also hard to know exacatly WHAT they make their curries out of and therefore Indian cuisine is often hard for those with food intolerances. This Lamb or beef Saag is my ultimate favourite curry and with the help of the slow cooker it is SO easy to make. Literally chuck in the slow cooker and go to sleep. Prepare to wake up feeling like you are in Indian with all those aromas. Perfect dish when you are trying to impress some guests too. Continue reading “SLOW COOKED SAAG CURRY” →

RASPBERRY CASHEW CHOC SMOOTHIE

Published on June 30, 2015February 2, 2019 by Katie morganLeave a comment

I recently got my hot little hands on a box of the NEW Loving Earth chocolate range and COULD NOT wait to dig into the raspberry cashew flavour! Boy was it incredible. Just what I was expecting and more. I decided to whip is a super cheeky afternoon delight using my new products teamed with my all time favourite bare blends. Try this smoothie – it is mouth watering!! Add ice if you like it extra thick and enjoy it with a spoon! Like me! The berries powder is super high in antioxidants and the healthy essential fats and protein from the cashews and powder help decrease the rate of sugar absorption into your blood stream.

RASPBERRY CASHEW CHOC SMOOTHIE

Serves 1 – GF DF R V P SF – 5 minutes

1 frozen banana

1/2 cup frozen raspberries

small handful unsalted cashews

2 squares NEW raspberry cashew Loving Earth Chocolate >> SHOP HERE

1 cup almond milk

1 tsp Bare Berries powder >> SHOP HERE

1 scoop Dark Cacao WPI powder >> SHOP HERE

ice (optional)

METHOD:

Place all ingredients in the blender and blend until smooth and creamy.

Top with some extra chocolate shavings and cashews and enjoy

Here is why this smoothie is so jam packed with nutritious goodness;

RASPBERRIES/BERRY POWDER; high in antioxidants they are great for all things beauty. Your skin, your hair and that radiant glow are all thanks to antioxidants found in berries. Raspberries are low in fructose (fruit sugars) and can be the perfect ingredient in your next smoothie. They also offer a bounty of health benefits, from helping control weight to possibly helping prevent cancer* (Live Strong.)

GREEK YOGHURT; is a great calcium source which is vital for healthy and strong bones. It also provides the body with added protein and prebiotics for healthy gut bacteria. For people who have intolerances to foods sometimes the problem starts when your gut bacteria is out of whack. So before you cull the dairy and yoghurt why not scull it instead and see if your tummy is happier.

PROTEIN POWDER; double nutritious if you use cacao protein powder too. Protein in smoothies makes them a wholesome healthy light meal or snack on the go. The protein aids in muscle recovery and will keep you fuller for longer

CASHEWS; packed with healthy unsaturated fats cashews can help lower cholesterol levels and improve heart health. They are actually lower in fat than many other nuts which a lot of people do not know. Cashews are also great for reducing diabetes and blood sugar levels, so next time you are having some fruit or sugar – grab some cashews.

CACAO; super high in antioxidants this is the number 1 reason health professionals and foodies eat chocolate. Hint Hint; The darker the better because it contains the most cacao. Cacao is natures energy source and a high antioxidant known for its ability to cross your blood-brain barrier to help protect your nervous system.

WINTER SNACKS COVERED

Published on June 26, 2015 by Katie morganLeave a comment

So its winter in Australia which means two things; our bodies go into hungry bear hibernation mode right? and the cold weather just makes us want to eat pasta, pizza and pies all day long. There is no hiding the fact that our appetites increase as the temperature decreases and we start to crave comfort foods. Therefore instead of going for an evening walk after work or hitting the gym early in the morning we chose to reside to the couch with something warm. No judge!! Continue reading “WINTER SNACKS COVERED” →