Tag: healthy recipes

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Turkey Taco Lettuce Cups

Let’s taco bout how awesome these healthy tacos are! They are packed with flavour and rich in protein helping you feel fuller for longer.

RECIPE

INGREDIENTS:

  • 400-500gm Turkey Mince
  • Baby Cos Lettuce Leaves
  • 1 Garlic Clove Crushed
  • 1 Small Onion Finely Chopped
  • 1 Tbs Olive Oil
  • 400gm Diced Tomatoes
  • 200gm Black Beans
  • 200gm Cooked Corn Kernels
  • 1 1/2 Tbs Paprika Powder
  • 1 1/2 Tbs Cumin Powder
  • 1 Tbs Onion Powder
  • 1 1/2 Tsp Salt
  • 1/2 Tsp Chilli Powder (optional for those who like a little heat)

METHOD:

  1. Saute onion and garlic until translucent over a low medium heat.
  2. Add turkey mince and brown over a medium heat.
  3. Add spice powders and salt.
  4. Add tomatoes and simmer liquid for a few minutes.
  5. Stir in beans and corn towards the end, they are already cooked so you just want to warm them.
  6. Set aside and cool slightly before serving in lettuce cups.
  7. ENJOY 🙂

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Protein MCT Balls (The mid afternoon get-through)

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.

BALL RECIPE

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.

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Blueberry Almond Slice

INGREDIENTS:

  • 2 Eggs lightly beaten20190825_1206253144166934105548875.jpg
  • 1 tsp Vanilla Essence
  • 1/2 Cup Rice Malt Syrup
  • 1/2 Cup of Frozen Blueberries
  • 1 1/2 Cup Almond Meal
  • 1/2 Wholemeal Self-Raising Flour
  • 1/2 Cup Rolled or Quick Oats
  • 1 Tbs Coconut Oil or Virgin Olive Oil

Optional: When ready to bake, sprinkle with oats, sliced almonds and/or coconut sugar for a crust.

METHOD:

  1. Preheat a fan-forced oven at 160 degrees celsius and line a slice tray (I used a 25cm x 15cm tin which made 9 large bars)
  2. Combine eggs, vanilla and syrup in a bowl.
  3. Add dry ingredients and mix until it reaches an even consistency.
  4. Fold blueberries in to the mixture.
  5. Bake for approx 20-25 minutes until golden  and firm when pressed.
  6. Lastly, ENJOY 🙂
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Chicken & Mushroom Spinach Fettucine

 

Make this a vegetarian dish by taking out the chicken and adding your favourite vegetable instead (mine is pumpkin:).

Note* This recipe makes quite a big batch and freezes well. We can easily overeat pasta so try to keep your portion size to 50gm as a side dish or 125gm for a main meal.

INGREDIENTS

  • 500gm Spinach Fettucine (I used San Remo which contains durum wheat as well as spinach, feel free to opt for a healthier version)
  • 250gm Brown Mushroom Sliced
  • 2-3 garlic cloves crushed
  • 1 Medium Onion Finely Slicedchicken spinach pasta.jpg
  • 3/4 cup of Chicken Stock
  • 300 gm Chicken Breast diced in approximately 1cm pieces
  • 1 tbs Virgin Olive Oil
  • 300ml light thickened cream
  • 2 handfuls of baby spinach leaves
  • 1 tsp salt
  • 2 Tbs Parmesan Cheese

METHOD:

  1. In a frypan add olive oil and sautee onions and garlic until softened over a low to medium heat.
  2. Add mushrooms and sautee for a couple of minutes.
  3. Remove onion, garlic and mushrooms, increase heat to medium high and cook chicken until slightly browned.
  4. Reduce heat down to low, add the mushrooms, garlic and onion back in as well the chicken stock and salt and simmer until the liquid has reduced slightly.
  5. Add the cream and parmesan cheese and stir sporadically until the cream thickens.
  6. Just before serving, stir in the spinach leaves.
  7. Serve and enjoy 🙂
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Banana Oat Pancakes

INGREDIENTS:

  • 1/2 x Ripe banana mashed
  • 1 x Scoop vanilla protein powder (Happyway Vegan Vanilla)
  • 1 tsp x Apple Cider Vinegar
  • 1 Tbs x Pure maple syrup
  • 3/4 cup x Oat Flour
  • 1/3 cup x Water
  • 1/2 tsp x Baking powder
  • Optional Toppings:  Fruit, Yoghurt, Maple Syrup

METHOD:

  1. In a bowl combine the wet ingredients.
  2. Add the dry ingredients and mix well.
  3. In a non-stick fry pan, cook the pancakes over a low heat until you see bubbles start popping and the pancake is golden in colour.
  4. Top with your favourites and enjoy 🙂Pancakes

 

 

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Choc-Nut Protein Balls

These protein balls not only taste great but are also a great pick-up when you hit the 3pm energy crash or need to supplement some more protein for the day.
Choc Protein Balls

*See Note

INGREDIENTS:

  • 1 scoop x Vanilla Protein Powder*
  • 1 cup x Quick oats 
  • 2 Tbs x Almond Meal
  • 1 Tbs x Chia Seeds
  • 3 Tbs x Coconut Oil
  • 4 Tbs x Cashew Butter (or alternative nut butter)
  • 1 1/2 Tbs x Raw Cacao Powder
  • 2 Tbs x Pure Maple Syrup, Rice Malt Syrup or Agave Syrup

METHOD:

  1. Mix ingredients and until well combined
  2. Roll, Refrigerate and Eat

*Note 

Protein Powder recommendation – Happy Way Vegan Vanilla Protein 

If the mixture consistency is dry and not forming a ball well, add a small amount of water.

 

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Crispy Skin Salmon & Lightly Fried Brown Rice

Ingredients

  • 2 x Salmon fillets with skin
  • 1 Tbsp Rice Bran Oil
  • 1 Tsp of finely grated ginger
  • 1 Tsp crushed garlic
  • 2 Cups of cooked brown rice
  • 1/2 Cup of currants
  • 1 x Medium red capsicum finely diced
  • 3 x Spring onions finely sliced
  • 2 Tbsp of Tamari
  • 1 Tsp Sesame Oil
  • 1 Tbsp Rice Malt Syrup
  • Himalayan pink salt
  • 2 – 3 Bok Choy Leaves quartered

Salmon

Method

  1. Rub rice brain oil and good pinch of salt on the salmon fillets and heat a frypan over a medium to high heat.
  2. 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.
  3. 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.
  4. Lastly, place buk choy in pan over a medium heat until bright green and slightly wilted.
  5. Serve and enjoy!

 

 

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Raw Snickers Slice

Adopting a healthy lifestyle doesn’t mean you have to completely restrict yourself from sweet treats. There is an array of healthy recipes available substituting the unhealthy versions we love such as this raw snickers slice.

I’d give up chocolate, but i’m not a quitter.

DSC_0215.JPG

INGREDIENTS

BASE

  • 2 cups almond meal
  • 2 tbsp coconut oil
  • 3 tbsp rice malt syrup
  • 2 tbsp 100% natural peanut butter paste
  • 1 tsp vanilla essence

CARAMEL FILLING

  • 2 1/2 cups pitted medjool dates (soaked in warm water for 1/2 hour)
  • 1/2 cup coconut oil
  • 2 tbsp 100% natural peanut butter paste
  • 1 tsp Himalayan pink salt
  • 1/2 cup roughly chopped roasted peanuts
  • 1 tbsp water

CHOCOLATE TOPPING

  • 1/2 cup raw cacao powder
  • 1/2 cup organic maple syrup
  • 1/4 coconut oil
  • 2 tbsp cocoa butter

METHOD:

  1. Line a slice tin (approx. 20cm x 30cm).
  2. Mix all of the ingredients for the base and press in slice tin to create a firm base.
  3. Combine all the ingredients (except for the roasted peanuts) for the caramel filling in a food processor and blend until it forms a smooth consistency. Stir peanuts in and lay second layer into the slice tin.
  4. Lastly, if the coconut butter and cocoa butter are solidified, heat until it is a liquid consistency and slightly cool. Combine the cacao powder and maple syrup and stir. It should look glossy with a ganache consistency. Pour this on top the caramel and set in the fridge for 2-3 hours.
  5. Enjoy 🙂