Almond & Coconut Bread
1 cup almond meal
3/4 cup desiccated coconut
1/4 cup coconut flour
8 eggs, whisked
2 tbsp organic honey
1/2 cup coconut oil, melted
1 1/2 tsp apple cider vinegar
1 1/2 tsp baking powder
Preheat the oven to 150 degrees Celsius. Grease and line a loaf tin.
Place all dry ingredients into a large bowl and combine.
Add the eggs and mix into the dry ingredients.
Add the remaining ingredients and mix thouroughly.
Pour into the loaf tin and bake in the oven for 50-60mins or until cooked through.
Raspberry Chia Jam
(makes about a small jam jar full)
2 cups of raspberries
2 tbsp warm water
3 tbsp organic honey
1/2 tsp vanilla
3 tbsp Chia seeds
In a blender, blend the raspberries, water, honey and vanilla until smooth.
Transfer the jam into a jar, then stir through the Chia seeds.
Refrigerate for an hour to set.
Loaded with good fats and protein, this slice is so delicious!
Although it should come with a warning! It is also rather calorie dense, and very easy to overindulge!
NUT PROTEIN SLICE
1 cup raw nuts, soaked (I used almonds and cashews)
1/2 cup coconut
1/2 cup of vanilla or chocolate protein powder
2 tbsp cacao
3 tbsp coconut oil
3 tbsp rice malt syrup
2 tbsp nut butter (I used almond butter)
2 tbsp rice malt syrup
2 tbsp coconut butter
INGREDIENTS (makes 2)
1/4 cup raw cashews, soaked for 4 hours and drained
1/4 cup chia seeds
3/4 cup coconut milk
1/2 cup grated carrot
1/2 cup water
1 tsp vanilla
2 tsp honey
1/2 tsp ginger powder
1/2 tsp cinnamon
1/2 tsp nutmeg
OPTIONAL: Coconut chips and grated carrot, to serve
To make the chia layer, combine the chia seeds and coconut milk in a bowl, and allow to sit of 20 minutes until set in a thick paste.
To make the carrot layer, place remaining ingredients in a blender or food processor and process until smooth.
Layer the chia pudding and a carrot mix in a small glass cup.
Top with coconut chips, or any toppings you like.
Green vegetables are some of the most nutrient dense foods on the planet. Loaded with vitamins and minerals such as vitamin K, folate, calcium, magnesium, potassium and chlorophyl, they are fabulous for keeping our bones strong, and are also relatively low in calories.
Greens are also great source of antioxidants with anti-inflammatory properties to boost our immune systems and fight off bacteria and disease, and contain fibre which is great for our digestive health.
According to the Australian Dietary Guidelines, adults should be consuming 5-6 servings of vegetables and legumes per day. 1 serve is approximately equivalent to 1/2 cup of cooked vegetables, such as broccoli, pumpkin, sweet potato, 1/2 cup of lentils and beans, or 1 cup of leafy greens such as spinach, lettuce, kale.
Most Australians don't meet their requirements everyday, however vegetables, in particular greens are a corner stone to our health.
Here are a few ways to increase your vegetable intake daily:
Add some greens to your smoothie
Spinach and Kale are great in smoothies. You can hardly taste them and its easy to get a cup in there. 1 serve done!
Include veggies at breakfast
Stack your omelette full of veggies, add sides of mushroom and avocado, grate carrot or zucchini into your oats, add spinach to protein pancakes (see recipe below).
Eat a salad at every meal
Make sure you have a cup of salad at lunch and dinner. Its a small side, with all the important vitamins and minerals that will help you feel amazing.
Grate and Add
Grate up any vegetable, carrot, broccoli, zucchini, mushrooms, leafy greens, and add to pasta dishes, frittata and quiches, homemade muffins, hamburgers... anything!
Eat three different vegetables at dinner
A variety of vegetables will give you a wide spectrum of vitamins and minerals. Aim for a serving of greens, then a serving of red and yellow.
I really encourage you to eat as many vegetables as you can, particulary greens, aiming for a minimum of 5 serves. You will be amazed at how great you feel, and also begin to crave them if you miss them for a few days.
Try my Spinach Protein Pancakes Recipe!
Spinach Protein Pancakes
3 cups spinach leaves
2 scoops vanilla protein
1/2 cup almond milk
2 tbsp coconut flour
2 tbsp flax meal
1 pinch baking powder
2 tbsp coconut yoghurt
2 tsp honey
2 tsp chai seeds
2 sprinkles of coconut flakes
Coconut oil (for cooking)
In a blender, blend the together the spinach, eggs, protein, almond milk, coconut flour, flax meal and baking powder until smooth.
Heat coconut oil in a fry pan over a moderate heat.
Divide the pancake mixture into four, spoon into the pan and cook the pancakes on each side until brown.
To serve, stack two pancakes on your plate, top with a tbsp of coconut yoghurt, a tsp of honey, and chia seeds and coconut flakes sprinkled on top.
1/2 cup egg whites
1/2 scoop vanilla protein
1/2 tsp vanilla extract
Whisk together all ingredients.
Heat a frypan and add some coconut oil.
Pour the pancake mixture into the frypan, cook on each side for 60sec, or until lightly browned.
Top with 1 tsp of maple syrup or honey, and your favourite fruit.
2 scoops vanilla protein (I use Evolve 3-WHEY, from ASN)
1 cup dates
1 cup almond meal
1 cup coconut
2 tbsp. coconut oil
1 tbsp. rice malt syrup
1 tsp. vanilla extract
1 tsp. coconut essence
Tiny bit of water
Extra coconut to roll balls into
Place all ingredients into a food processor or high powered blender. Pulse until all ingredients are combined. Add small tbsp. amounts of water to the mixture if it is too dry.
Roll into large tsp sized balls, then roll into coconut.
Store in the refrigerator.
Makes approx. 15 balls
I cup almond meal
¾ cup almond milk
2 tbsp rice malt syrup
½ tsp baking powder
1 tsp vanilla extract
1 scoop vanilla protein
1 tbsp coconut oil
1 tbsp coconut
1 cup blueberries
Preheat the oven to 180°C.
Grease or line a muffin tray.
In a food processor, mix together all ingredients except berries. Once the mixture is smooth, fold in the berries.
Divide mixture evenly into muffin tray and bake for 25- 30 minutes, or until cooked through.
Makes 8/ 1 serve = 1 muffin
1/2 cup pineapple
1/2 cup mango
1 tbsp. passionfruit pulp
Juice of 1 orange
Lots of ice
Add all ingredients into a blender, blend until smooth
x VK x
This week it was my little sisters birthday. I made her these Raw Strawberry Cheesecakes because I know she loves them :) She is health conscious too so she loves that they have natural sugars, dairy free and full of healthy fats.
Here is the recipe to share the love :)
1/4 cup raw almonds
1/4 cup walnuts
1/2 cup dates
1 cup raw cashews
Juice of 2 lemons
1tsp vanilla extract
1tsp coconut essence
1/3 cup coconut oil
1 tbsp. rice malt syrup (could also use organic honey)
1 cup strawberries
1. Place crust ingredients into a food processor. Process until the mixture begins to come together. You may need add 1 tsp of water so that the ingredients bind.
2. Press the crust mixture into a lined cake tin, or silicon mould. (I used a silicone cupcake mould) Make sure the mixture is packed all the way to the edges, and is even.
3. Warm the coconut oil and mix together with the syrup, vanilla, coconut essence and lemon juice. Place into the food processor with the cashews. Process until mixed together and smooth. Add the strawberries and process until very smooth.
4. Pour the mixture over the crust, and smooth the top with a spatula. Place into the freezer and freeze until solid.
5. To serve, remove from the freezer and remove from the mould or tin. Place into the refrigerator for a few hours to thaw. Garnish with fresh strawberries.
TIP: This could be made with whatever berries you like or that are in season. Blueberries make a nice purple colour for presentation. Frozen berries can be used also.