When it comes to healthy eating – indulging in commercial hot chips is a no no. Of course the occasional hot chip intake isn’t going to do us any harm but there is a rising trend in hot chip alternatives that are taking over? Sweet potato chips and now even zucchini chips are making their way onto menus at popular cafes and takeaway joints. Polenta chips? Parsnip chips? Even eggplant chips? But what about brussel sprout chips? Continue reading “CRISPY BRUSSEL SPROUT CHIPS”
Another week another feature Friday on the blog and I find myself scrolling through one of my favourites Sarah Bambey once again. Not only is she lovely and down to earth and her recipes ARE INSANELY gorgeous and delicious but most of all I just love her natural zest for life and ‘no bullshit’ attitude. Her blog is called ‘Pretend Health Freak’ because she is exactly that. She is not a qualified nutritionist, PT, chef or yoga professional – Just a girl pretending to be an expert on all things health. (with google these days aren’t we all?) Continue reading “FEATURE FRIDAY – HEALTHY VEGAN CARROT CAKE”
When it comes to weight loss journeys and healthy lifestyles many people fear carbs and in particular bread. Especially with the Paleo and Raw diets fadding at the moment it seems the ‘cool’ thing to do is ditch the grain! Continue reading “THE BREAD WITH THE MOST CRED”
Ok so this is a bit of a controversial topic and depending on what you read you will get a variety of different opinions and answers. Well it’s the case with every topic right? Eat this, don’t eat that. Take this, don’t take that. Continue reading “HOW MUCH PROTEIN DO I NEED?”
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”
When it comes to eating healthy and working out, I rarely fall off the bandwagon. My daily routine consists of leafy greens, my morning coffee, sweaty gym sessions, stretching (and of course sitting on my bum 9-5… yes it’s not all lululemon and relaxing) But despite being a health nut/gym rat, there is one thing that has always stumped me… What to eat before and after a workout? and when? Continue reading “EATING BEFORE AND AFTER A WORKOUT?”
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”
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
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
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
KATIE MORGAN 