I am sure I have spoken about this PLENTY of times before but here is the OFFICIAL Froyo recipe page. What’s Froyo? Frozen yoghurt … and boy is it delish! Especially this home made version. Frozen yoghurt might sound like the healthier option to ice cream or soft serves but beware some varieties are laden with sugar and nasties. There is a reason it tastes to sweet… Continue reading “ORIGINAL FROYO”
I’m very excited to say that Lauren Hunter has kindly nominated me for the Liebster Award. Go and have a look at her gorgeous blog: Taste Tingle https://tastetingle.wordpress.com/. I wasn’t really sure what the Liebster Award is at first, but it’s basically a good way to promote both your own and your favourite blogs! Continue reading “LIEBSTER AWARD; 10 QUESTIONS”
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”
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
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
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
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.
K
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 !
K
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!!
K
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>>
K
KATIE MORGAN 