Not familiar with MCT oil? it stands for medium-chain triglyceride and is essentially a refined extraction of plain coconut oil which is a long-chain fatty acid. Being a shorter chain MCT’s are digested more rapidly and are considered a clean fuel for the body and brain. Opposed to longer chain fats, the body absorbs MCT’s without the need to be broken down instead it provides an immediate source of energy whereas fat like olive oil, coconut oil, and butter require bile to break down in the body and stored as fat.
Ingredients:(makes approx 8 balls)
1 cup quick oats
1 scoop vanilla protein powder
3 Tbs Nut Butter (I like cashew butter)
2 Tbs MCT oil
1/3 Cup Dried Blueberries
1 Tbs Pure Maple Syrup
1 Tbs Chia Seeds
2 Tbs Water
Mix ingredients well, slowly add small amounts of water if you want a stickier consistency. Roll and refrigerate.
INGREDIENTS: Serves 2 ▪︎300-350gm lean lamb diced ▪︎1 cup quinoa ▪︎2 cups of water ▪︎1 small onion finely sliced ▪︎1 tsp crushed garlic ▪︎1 cup of spinach leaves ▪︎300gm pumpkin diced ▪︎2 Tbs pomegranate seeds ▪︎1 tsp of rosemary finely chopped ▪︎50gm chargrilled capsicum strips ▪︎1 tsp salt ▪︎1 tbs olive oil Dressing: ▪︎1 Tbs Dijon mustard ▪︎2 Tbs olive oil ▪︎1 tsp apple cider vinegar ▪︎1 Tbs honey
METHOD: ▪︎Roast pumpkin in a fan-forced oven at 180 degrees for approx. 15-20 mins. ▪︎Place quinoa and water in a saucepan and bring to the boil and simmer for 5 – 10 minutes. ▪︎Over a medium heat, add oil and add onion & garlic until onion has softened. ▪︎Increase heat to medium/high and add lamb, rosemary and salt and cook for approx. 10 minutes until meat is cooked well, set aside and cool. ▪︎In a large bowl combine quinoa, lamb, capsicum and pumpkin and spinach. ▪︎Emulsify the dressing ingredients and then stir into salad. ▪︎Serve salad and top with pomegranate seeds. ▪︎Enjoy:)
This snack is a great source of fibre and protein. The recipe below makes approximately 8 regular sized cookies. The ingredients listed can be substituted to suit your liking, I have listed some substitutes below that I have found to work well.
1 1/2 cup x rolled or quick oats (rolled oats will add more texture)
3 Tbs x Wholemeal plain flour or Scoop of Vanilla Protein Powder*
1/2 tsp x Baking powder
1/2 tsp x Cinnamon powder
1 x small/medium banana mashed
2 Tbs x Butter, Ghee or Coconut Oil (Melted and slightly cooled)
1 tsp x Vanilla essence
2 Tbs x Pure Maple Syrup, Honey, Agave Syrup or Rice Malt Syrup
1/4 cup x Raisins, Blueberries or Nuts
Preheat oven at 180 degrees celsius or 350 F
Mix wet ingredients together and then stir in the dry ingredients
Line a baking tray and spoon mixture, flatten with a fork or shape with hands (make them as small or large as you like)
Bake for approximately 15-20 minutes or until golden (be mindful baking time will vary slightly depending on cookie size)
Cool cookies and store in ait-tight container up to a week
*Protein Powder Recommendation – Happy Way Vegan Vanilla Protein
Rub rice brain oil and good pinch of salt on the salmon fillets and heat a frypan over a medium to high heat.
Add salmon skin side down and cook for 4-5 minutes until the skin is crisp and then turn and cook for another 4-5 minutes or to your liking.
In another pan, place ginger, garlic, capsicum and spring onions for 2-3 minutes on a medium heat and add cooked rice, tamari, rice malt syrup, sesame oil, good pinch of salt and stir together for 1-2 minutes. Stir in the currants and remove from pan.
Lastly, place buk choy in pan over a medium heat until bright green and slightly wilted.