RECIPE – Page 6 – KATIE MORGAN

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!!

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>>

BLUEBERRY COCONUT AND PISTACHIO TART

Published on January 30, 2015 by Katie morganLeave a comment

Ever get home from work and just feel like devouring cake? I hope you said yes because I am like this 90% of the time! Thankfully I have plenty of cakes, tarts, slices and balls stored away in my freezer for sweet emergencies or when guests come over unannounced and I need a healthy sweet treat to go with a cuppa. Our household often indulges in raw vegan sugar-free tarts for dessert in front of a Saturday night movie.

This Raw Blueberry coconut and pistachio tart I whipped up in no time over the summer holidays for the family and they were all very impressed. There was 4 pieces left over which mum kept in the freezer and pulled out for dessert when entertaining a couple of weeks later and once again… happy faces!

This recipe can be both raw or baked. It is more of a texture preference or whether you would prefer it serves hot or cold. However, all the ingredients used are ‘raw’ and unprocessed so it is considered and raw tart. I chose to bake the base and serve it hot with some Salted Caramel ice cream. Divine!

BLUEBERRY COCONUT AND PISTACHIO TART – 1 tart 8 slices

TART BASE

1 cup pistachios

1 cup almonds

1/2 cup coconut oil

8-10 medjool dates

2 Tbs honey or coconut nectar

Pre heat oven to 180 degrees. Place all ingredients into a food processor and whizz until combined. Press base into lined or greased tart tin. Tins with removable bases work best. Place in oven for 15 minutes until the almond pistachio base is nice and brown. Do not over cook otherwise it will be too crumbly. Set aside to cool

BLUEBERRY FILLING

2 cups cashews (soaked for 4 hours/overnight if possible)

3 Tbs honey or coconut nectar

1 cup frozen blueberries

200mls coconut cream or coconut yoghurt

Meanwhile, place all ingredients into cleaned food processor and whizz for 2-3 minutes until the cashews and blueberries are soft and creamy. Pour into tart tin and set aside.

COCONUT TOPPING

1 cup shredded coconut

1/4 cup melted coconut oil

1 egg white (optional – omit for vegan option)

In a bowl mix the shredded coconut with the oil and egg white. Once well coated top the blueberry filling with the coconut and place in hot oven for 10 minutes until the coconut is toasted and slightly brown. For raw option just top the blueberry layer with plain shredded coconut and set in freezer for 3-5 hours.

Store in fridge or freezer.

SERVE HOT: When you are ready to serve it – place the whole tart or selected slices on a baking tray and put in the oven for 15 minutes. Serve hot topped with ice cream or yoghurt. Highly recommend Murray river salted caramel connoisseur !!

SERVE COLD: take it out of the freezer and leave it to thaw for 10-15 minutes. Serve on a plate with some fresh berries or cream.

HANDY LITTLE TIP- If you have left overs or excess of any of the layers whilst making it – don’t throw it away. Make some small pieces or slice with the layers and cook it exactly the same. Perfect little bite size high antioxidant sweet treats.

PEPPERMINT CRISP CHOCOLATE STICKS

Published on January 30, 2015 by Katie morganLeave a comment

This recipe is by the incredible Adriana Harlan, author of “Living Healthy With Chocolate”. If anyone knows a thing or two about healthy clean chocolate treats it’s Adriana – and so I wanted to share this amazing recipe with you as choc mint is one of my serious weaknesses!! You will love it! P.s Mum – when you get back from your travels you MUST make this for Dad!!

PEPPERMINT CRISP CHOCOLATE STICKS – Paleo, GF, SF, DF

6 tablespoons coconut oil, melted

4 tablespoons raw cacao powder

4 tablespoons almond butter

2 tablespoons raw honey

1 teaspoon vanilla extract

½ teaspoon peppermint extract

pinch of salt

½ cup unsweetened shredded coconut

½ cup pecans

METHOD:

In a large bowl stir together the coconut oil, cacao powder, almond butter, honey, vanilla, peppermint extract and salt
heat the mixture slowly on low heat over simmering water for 5 to 10 minutes until all ingredients are combined
chop the pecans in a food processor
add the chopped pecans and shredded coconut to the melted chocolate mixture and stir together
pour in a brownie/slice tin lined with baking paper
freeze until chocolate is set then cut into sticks. Store in airtight container in freezer.

Happy baking

STRAWBERRIES AND CREAM SMOOTHIE

Published on January 27, 2015 by Katie morgan1 Comment

Simple, quick and delicious. This thick and creamy smoothie is packed full of healthy fats and nutritious antioxidants for glowing skin. The perfect snack or add a 1/2 cup of oats for a quick breakfast on the go. The oats will keep you full and give you energy to attack the day. Happy blending!!

STRAWBERRIES AND CREAM SMOOTHIE – serves 1

1 cup frozen strawberries

1 frozen banana

1 cup coconut milk/cream

1/2 cup oats

optional: extra milk or coconut water if desired

Place all ingredients in blender and whizz until smooth. Add some extra milk or coconut water if you don’t want it as thick. Simply pour into a jar and start slurping! Top with coconut flakes and chia seeds if desired!

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.

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!!