Green Smoothie Prep + Recipes

My morning routine is a green smoothie. I don't have time to cut chop and clean in the morning, so make enough freezer friendly smoothie bags for a few weeks ahead.

So in the morning its whiz,  rinse blades and go!

Prep

You can use any fruit you like I recommend pineapple, apple and mango, all tastes good with some orange added. Chop your fruit into small pieces then measure into 1/2 - 1 cup portions in snap lock bags, adding a handful of baby spinach as you go. As you seal the bag push out the air. Then freeze. 

My daily habit is this tasty green smoothie - 

Green Smoothie 

Freezer bag 

• 1/2 cup pineapple, chopped
• Handful baby spinach
• 1/2 cup orange, chopped

In the blender with prepared smoothie bag 

• 200ml Coconut water
• Squeeze of lemon juice
• 1/2 tsp crushed ginger 

Directions

Add all the ingredients to your blender then whiz until smooth.

You can drink straight away, if you do you might like to add some extra water. I often do this or I leave it in my blender bottle and pop it into my lunch bag and drink it after my gym session while I make breakfast at work.

Smoothie Bowl

Coming into summer, refreshing cooling breakfasts are a must. Smoothie bowls are useful if you like to eat, not drink your breakfast.

Bowl: 

Berry Bowl

• 1 cup frozen berries
• 2 TBS Greek yoghurt
• 100ml Coconut water 

Tropical Sensation

• 1 cup frozen Mango and Pineapple
• Pulp of 1 passionfruit
• 100ml coconut water 
• 1 TBS Greek yoghurt

Pineapple Blitz

• 1 cup frozen Pineapple and Apple 
• 1 tsp Lime juice 
• 100ml of brewed and chilled peppermint tea 

Protein Punch

• 1 Frozen Berries
• 1 TBS Greek yoghurt
• 1 scoop strawberry or vanilla protein powder 
• 100ml water or Acai juice 

Choc Protein Hit 

• 1 cup frozen banana 
• 1 scoop choc protein powder 
• 100ml Milk of choice

Green Bowl 

• 1 cup Frozen Pineapple
• handful of spinach
• 1 tsp lemon juice
• 100ml coconut water 

Instructions: 

Blend ingredients and place in a bowl. 

Topper: 

 Top with 1/4 cup muesli, a dash of fresh fruit like chopped banana, kiwifruit  blueberries, raspberries or grapes

Make it Super : 

Sprinkle two of the below superfoods (about a between 1 tsp to dessert spoon )

• Goji berries
• Bee Pollen
• Chia seeds
• Pepitas or other seeds of choice 
• Pomegranate 
• coconut flakes
• cacao nibs 
• LSA Meal 

Need sweetening up?

Add a dash of coconut syrup or agave nectar.

PRODUCT REVIEW: The Bar Counter Range

I was quite excited when I saw this new range in Coles - The Bar Counter 

I started off just buying two bars to try then over the coming weeks purchased the whole range.

I like that they have different styles of bars to choose from, which makes it a lot easier if you are following a particular plan e.g. raw, high protein,  no added sugar.

I did try the gluten free range and remember liking them both, but seem to have forgotten to record down my thoughts, so once i buy them again, ill update you all.

I have seen on their instagram a few new flavours due to hit the shelf that sound amazing! Would love to know your thoughts on the range.

RAW

Date almond and chia 
Amazing, i loved the flavour and the texture of this bar! unfortunately due to the dates its quite high in sugar, so you just need to take this into perspective when looking at your fruit intake for the day, dates are a fruit, so probably class this bar as a half serve of fruit. This bar is really simple and clean which i also like the ingredients are simply dates, almond paste, rice protein, chia seeds, walnuts and cashew.

HIGH PROTEIN 

Chocolate  brownie - terrible I will never buy this again, the texture was good for a protein bar but the flavour was horrendous, it was bland and had that real "protein" bar taste to it.


Raspberry truffle - for a protein bar this one is amazing, i have actually bought it three times. great flavour, interesting texture though I think they could improve on that. it tastes like a choc bar and is low in sugar so i like that.


Dark Chocolate Almond 
Terrible, that chewy texture you find far to often in a protein bar, lacking flavour with a few hazelnuts throughout. It was filling, which helped me during the afternoon, however the flavour is just not there - overall bland and chewy.

NO ADDED SUGAR

Milk chocolate hazelnut - OK my level of excitement when I had this bar was way too high. ive pretty much decided I can now deal with my chocolate addiction - just have this bar instead, with its 170 calories and 3.8gm of sugar, it tastes amazing and doesn't taste artificial. I would definitely recommend this if you are looking for a low sugar and low calorie chocolate or sweet alternative.



Dark choc cherry ripe - i think they took the dark chocolate too far on this one, its quite bitter. I was expecting something like a cherry ripe, the texture of this one wasn't great. Its like a chocolate covered muesli bar, that is extra chewy - a bit of a jar workout.



Blueberry, almond and white chocolate  
One I would re-buy. only qualm is that the white chocolate tastes more like yoghurt to me than chocolate, on closer inspection the "white chocolate" is "yoghurt no added sugar chocolate" which is something I have never heard of before? I like the flavour however and the texture is good. sugar 4.4, even though it was quite sweet. gluten and wheat free. Protein 7.7gm.

ANCIENT GRAIN 

Banana Quinoa - if you like banana then this one is for you, it has a very strong banana flavour to it. quite a light texture with lots of grain pieces in it, unfortunately a bit of a jaw workout to eat. The sweetness in this one comes from dates and apple juice concentrate and 6% banana puree. There is an added natural flavour, where I suspect the intensity of the banana comes from. It probably wouldn't be my first choice if i was heading out to get one of the range. 4 grams of fibre is great and one of the lowest calorie bars in the range.



Blueberry, Beetroot and Chia - with 4% beetroot this bar had a lovely purple/red colour, however underneath this the product really just seemed like a muesli bar to me. As I am working towards excluding oats from my diet, its not something I would buy again. quite and oily wet texture, but a delicious taste and nutritionally this bar is fantastic. 4.1g of protein due to whey protein concentrate,  a low 128 calories, 4.0 grams of fibre and organic dried apple in the recipe. A great healthy muesli bar option.

SUPERFOODS 

blueberry cranberry Acai
I feel like they just wanted to make a bar with these buzz products in them. I was expecting something like the Amazonia Acai bars - big disappointment  It was like a muesli bar, that was extremely oily and left a residue in my hands. the only impressive thing was the blueberries were moist. It was mainly oats, so may as well have a Uncle Toby's Muesli Bar for less cost, less calories, basically half as much sugar. 4.6gm of fibre was impressive though.



brown rice almond and chia
This was amazing! Great texture and flavour, perfect as a cake or muffin alternative. This is one of my favourite so far. Will be a regular in my diet!



walnut and flaxseed 
BLAND BLAND BLAND! the texture is so chewy I think my jaw will be aching for days. it is quite dry to touch, however as you chew it has an extremely oily mouth feel. I would not recommend eating this one. Also it has oats if you are gluten free and can't have oats. 4.1 gm fibre

Choc Almond Cookies

This recipe is super easy and make 12 cookies... which in my eyes is plenty of 3pm snacks!

Ingredients

Ingredients 

1 1/2  cup Almond Meal
1/2 cup LSA Meal
3/4 Cup Cocoa Powder
2 TBS Chia Seeds
2 TBS Maple Syrup
2 TBS Coconut Oil, melted
1/2 tsp Baking Soda
2 TBS Boiling Water

Optional
Sprinkle Coconut Sugar
Dark Chocolate
12 Coconut flakes
4 Goji Berries
Sprinkle Crushed Nuts

Directions
Preheat oven to 160 degrees

1- Sift almond meal, LSA meal, cocoa powder, add chia seeds and mix well.

2- mix baking soda with boiling water and add to dry mix.

3- add maple syrup and melted coconut oil, combine ingredients.

4- roll into 12 even balls and place on baking paper, on an oven tray.

5- press into a cookie shape and top with either coconut pieces, nuts or a goji berries and sprinkle with a little coconut sugar. 

6- bake for 15 minutes, they will harden as they cool. 

If they are too bitter top with some melted dark chocolate, agave syrup or nut butter.  Otherwise for breakfast crumble two cookies over Greek yoghurt with fresh berries.

Team Nutrition FREE Wellness Eating and Lifestyle Plan

Here is my collection of thoughts and ideas on how to achieve a clean, balanced diet.

If weight loss is your goal, there are some great apps that can help like my fitness pal, so assist counting those calories. Overall energy in verse energy out is the most important factor for weight loss.

If you need recipe or meal plan ideas, let me know in the comments below.

PROTEIN

Include protein with EVERY meal and snack.

Good sources include:
 Lean meat
 Eggs
 Fish
 Cottage cheese, ricotta cheese.
 Protein powder and bars
 Legumes e.g. lentils, chickpeas, edamame beans
 Tofu
 Tempeh
 Raw nuts and seeds
…………………………………………………………………………………………………………

FIBROUS VEGETABLES

Minimum 3 cup daily.
 Include every vegetable except potato, sweet potato, swede, parsnip.
Fibrous greens at least once per day
 Recommendation mesculin lettuce, baby spinach, rocket, broccoli, beans, zucchini, silver beet,
Bok Choy.
…………………………………………………………………………………………………………

ESSENTIAL FATTY ACIDS

1-3 serve per day
 Small handful raw nuts e.g. walnuts.
 Omega 3 supplements
 1 tablespoon raw oil e.g. flaxseed oil in smoothies, olive oil on salad, avocado with mashed
vegetables
 Fish at least 3 times weekly.
…………………………………………………………………………………………………………
FRUIT

Include 2 cups daily.
 Recommended kiwifruit, berries, apple, grapefruit, Passionfruit, nectarine, apricot, lemon, peach, rock melon,cherries, pear, watermelon.
…………………………………………………………………………………………………………

WHOLEGRAIN OR COMPLEX CARBOHYDRATES

1-3 serves daily
 1/2 cup of cooked quinoa, brown rice, oats or wholegrain pasta
 1 cup of sweet potato
 1 wholemeal or rye wrap
 2 slices of sourdough, rye or spelt bread.
 1 serving of ryvita, vitaweet, wholegrain rice crackers/cakes.

………………………………………………………………………………………………………….

WATER
1.5-2L water daily, plus 500-850ml per hour of exercise.
…………………………………………………………………………………………………………

SUPERFOODS
 Green tea
 Pomegranate, Acai, Goji Berries
 Coconut water,
 Berries
 Turmeric, Ginger, Chilli
 Garlic
 Oats
Ground Linseed
…………………………………………………………………………………………………………

AVOID
Carbonated drinks – even sugar free
Refined food
Alcohol
Processed foods

Chia Seed Pudding

Theres nothing like a dessert that is easy to prepare and healthy! 3 ingredients and less than 3 minutes to make. This tasty dessert is low GI, high in fibre, omega 3, has no refined sugar and gluten free of course. This recipe is also dairy free, vegan and great one for people with digestive problems. 

Ingredients
4 TBS chia seeds
4 passionfruit, halved and pulp removed
1 can coconut milk or cream

Directions
Open the coconut milk or cream and add to a large container with passionfruit, then mix in chia seeds, pop in the lid and chill for 4 hours or over night.

Now tell me healthy isn't quick and easy!

I served mine with strawberries and a little agave syrup.

I'd love to see your creations, dont forget to tag me in your creations on instagram and use hashtag #Ausfoodies

Vegan Wellness Challenge + Fruit Porridge Recipe

Over the past three months I have had so much going on that exercise and healthy eating balance sort of fell out of the window. During April I was away in South East Asia, then most of May had family here and June I was sick with a cold/flu/chest infection.

During July I have progressively getting back into my usual 5 days a week gym routine and improving my diet.

Improving weekend binge eating has to be a focus and avoiding chocolate, along with portion control!
Monday and Tuesday this week I went VEGAN, vegetarian isn't a challenge for me, as I predominantly eat vegetarian.

Here is what I ate if you want to give it a go for two days! Stay tuned next week will be low carb Monday Tuesday, with a meal plan for you all!.

Vegan Plan:

7am Morning- 20 minutes cardio and 30 minutes weights, with a SWISSE Liver Cleanse in my drink bottle. I will review this product soon, its a new love.

8am Breakfast -  10ml SWISSE Liquid Iron (I've had blood test's that show I am low in Iron, I suggest testing before self diagnosing as low in Iron)  followed by Fruity Porridge (recipe below), a soy latte and a green smoothie - recipes and prep plan for green smoothies to come).

11am Morning Tea - Mandarin, if you need more have 30gm of raw nuts.

1pm Lunch - 20 minute core class and 20 minute stretching follow by Rice Protein Smoothie, with LSA meal and soy milk and carrot sticks (if I was more organised Hummus would of been good with this).

4pm Afternoon Tea - Macro Snack Bite - review of all 4 flavours click here

7pm Dinner - Vegetable Soup. Monday Coconut Pumpkin (recipe click here) and Tuesday Pumpkin Leek (Recipe Click here).

Dessert - Raw Peanut butter cup (recipe click here) or Clean Hot Chocolate (recipe click here).

Fruity Porridge Recipe

Ingredients 
1/4 cup quinoa or rice flakes or oats
1/2 cup soy milk or any milk alternative e.g. almond milk, quinoa milk or rice milk.
1/2 cup no added sugar poached fruit, I used quince
2 tsp Natvia Stevia or sweetener/sugar of choice
2 heaped tsp LSA meal

Directions 

Step 1 
Place grains in a bowl and top with soy milk, cook for 2 minutes 20 seconds in the microwave. Meanwhile place fruit and stevia, wiht a little water or poaching syrup and blast in the microwave for one minute.

Step 2
Mush up the fruit with the stevia with your spoon then mix into the porridge with the LSA ... and your done, add more soy milk if you need to, I usually don't.

Vegan Sugar Free Almond Hot Chocolate

I saw a recipe come up on Chloe Wilson's the founder of I Quit Sugar, which I thought I would give a go and adapt to my won recipe  

Whilst I'm not a fan of cutting out a complete thing from your diet, unless required (like me with gluten and coeliac disease), I do believe in watching your sugar intake, particularly sugar that provides no nutritional value. For example Fruit I will not avoid as it provides my body with lots of nutrients, I make sure I have two serves of fruit everyday, but milk chocolate or lollies on the other hand provide very little if not any nutritional benefit. 

This was really easy to whip up, but takes a bit more effort, than adding hot chocolate powder, boiling water and milk to a cup, if that's what your after then I recommend the Natvia Sugar Free Hot Chocolate, which I also use.

The below recipe is vegan, gluten free, sugar free, dairy free and a delicious dessert treat for a cold winters night.

Ingredients:

1.3 Cups no added sugar almond milk
2 tsp cocoa powder
2 tspS Natvia Stevia or sweetener of choice
1/2 tsp chai spice or tea mix
Pinch of cinnamon
Pinch of Chili powder  - if you want a kick

Directions

Step 1 

Heat the milk on the stove, it is best if you whisk and you heat it to avoid a top skin layer forming. Once warm and bubbling, add the sweetener and chai,  stirring through, then remove from the the heat.

Step 2

Sift in the cocoa (and chili if you are adding) and your pinch of cinnamon. Then pour back through your sieve and enjoy.

PRODUCT REVIEW: Macro Snack Bites

I don't know if anyone in Australia has noticed, but recently Woolworths have seriously been building their Macro Wholefoods Market range of products. If you follow me on Instagram you will see i have received their amazing Quinoa Cups, I have used their coconut water and a few other things.

A couple of weeks a go I noticed the new Snack Bite range, my local store has four flavours. When I first saw them I was excited to check them out, especially after seeing they are only $1 and all gluten free.

Apricot Almond and Quinoa

I make a lot of my own raw treats, snack bites and so on, I think these would be good as something to have in your handbag, in your cupboard at work or at your boyfriends house to deter you from choosing something unhealthy when there is no other option.

The four in the range are, gluten free, egg free, dairy free, have no added sugar, aswell as no artificial colours, flavours or preservatives.


Cashew Cranberry and Amaranth 
Rating : 8/10
Taste: Great texture and balance of flavour, this one was a lot sweeter tasting than the others, perfect for something transitioning from biscuits as afternoon tea or a product that does have added sugar.
Calories: 102 calories
Sugar: 7.0gm

Almond Golden Berries and Quinoa 

Rating : 7/10
Taste: Quite sour, if you don't like sweet this will suit you. I didn't mind it, however it was probably my least favourite.
Calories: 94 Calories
Sugar: 6.4gm





Apricot Almond and Quinoa
Rating : 9/10
Taste: hard texture that is almost like a little fruit cake with little crunchy almond pieces,  this one had the sweetness you are after with
 your afternoon cup of tea, whats interesting is that it is the highest in sugar, sits at the second lowest in overall energy.
Calories: 94.2 calories
Sugar: 7.7gm

Dates Pecan and Spirulina
Rating : 7/10
Taste: This one tastes healthy, very earthy I can taste the spirulina, but I like that, I still get the sweet kick I need after lunch. I'm surprised at how un-sweet it is considering the dates in it.
Calories:102
Sugar: 5.7gm

Date Pecan and Spirulina

Also while on Woolworths website I found a recipe for Chia, Date and Pecan Bites  which I might have to try!

For more information on the Woolworth's Macro Wholefood Markets Range click here. Just don't get their Macro Gluten Free Chocolate Muffins, they are dry, terrible and edible! Would have my Chocolate Mug Cake any day.

*Rating is based on taste, calories and value for money.

Potato and Leek Soup

I don't eat a lot of white potato, I tend to have sweet potato or pumpkin, but seriously I cannot go past a good winter soup. Recently while away in the Blue Mountains a friend made me this soup and I was sold! I worked out that a the cost per serve is approximately $1.25, so seriously good for budgeters. Its also very easy and quick to make!

With Parsley and for added protein Chobani Fat Free Greek Yogurt

Ingredients:
4 large potatoes, peeled and diced
1 leek, chopped finely
1L chicken stock - I used "chicken style" as I am doing a Vegan challenge
2 cloves garlic, crushed
2TBS Olive oil
A pinch of salt and cracked pepper
Parsley, chopped fine to serve

Directions:

Step one
Place oil in a large pot on a medium heat, once heated add garlic and saute for 2 minutes.

Step two
Add leek and saute until soft, once soft add potato and cook for a few minutes. Be careful that nothing is stocking and your garlic isn't burning, if you need to add half a cup of water a time to stop this.

Step three
Add your chicken stock and simmer for 15-20 minutes, until it is soft.

Step Four
once the potatoes are soft, blend till a smooth consistency, add salt and pepper to taste then serve or put in containers and freeze.

The recipe makes enough for four serves.

Poached Pears

Poached pears are my go to dessert, probably because they are easy and relatively healthy. You can change the way you make them depending on what you have. The basic recipe is below, I have poached mine with additional ingredients like raspberries, apple cider, raspberries or powdered ginger.

With Gippsland Yoghurt for breaki 

Ingredients

With Ice Cream and Seeds

4 Pears - add as many as you like, I usually just cook with whatever I have available.
6 cups of water
Vanilla Bean, Split
2 TBS Coconut Sugar, Natvia or whatever type of sweetener you usually use, if you like it sweeter you can use up-to  a tablespoon of sugar per pear, sometimes I use none.

Directions

Step 1
Peel the pears and cut the bottom so they sit up right in your pot.

with ice cream and seeds 

Step 2
Place water and sugar in your pot on a medium heat, stirring until the sugar is dissolved.

Step 3
Add pears and vanilla, along with any of your chosen additional ingredients, leave the pears with the pot lid on to simmer for 15-20 minutes or until they are very tender. Turn them occasionally to ensure even cooking.

Serve them warm with a little poaching liquid, add Greek yoghurt or ice cream.

with Chobani Fat Free Greek Yoghurt and Kapi Puku Seeds for Breakfast 

Pear with quince marmalade tart and jam

Chocolate Mug Cake

So its Sunday and I'm craving a treat, at the moment I am really trying to curb my sugar problems and keep warm. I grew up on a farm and we had one of those traditional wood stoves, as a child in winter my family and I would huddle around the fire and have pudding for dinner, so feeling cold, like I need chocolate and missing my Mum, I came up with the following non fire stove needing healthy mug cake recipe. I hope you like it as much as I did.

Ingredients
2 TBS Butter - I used Flora as it is low in fat
1 TBS LSA Meal
2 TBS Brown Rice Flour, sifted
1 tsp Coconut Flour, sifted
1.5 TBS Stevia
1 Egg
1/4 tsp Vanilla Essence
1 TBS Cocoa  Powder, sifted
1/2 tsp Baking Powder, sifted
1 Square 85% Lindt Chocolate, broken or chopped
1 tsp Natvia Sugar Free Hot Chocolate
1/4 Cup Water, boiled

Directions

Step 1
Melt butter in the microwave, it takes approximately 30-40 seconds.

Step 2
Mix all ingredients in your cup, except for the water and sugar free hot chocolate.

Step 2 
Cook in the microwave for 1 minute, whilst this is cooking mix sugar free hot chocolate with boiled water.

Step 3 
Pour the sugar free hot chocolate mix over the pudding, cook for another 30 seconds.

You can eat it from the cup or tip it out onto a plate or bowl like I did. If you are feeling good serve with Greek Yoghurt, if you are feeling naughty with cream or ice cream and a dash of maple syrup. Either way you can always make yourself feel better by focusing on the good fats and fibre from the LSA meal and Phytonutrients from the Cocoa and of course its sugar free, gluten free and dairy free.

Asian Beef Salad

I make this in so many different ways, I have tried to record it. Last time I did it was probably most different ever, using mint instead of coriander, including snow peas and pickling in a few more ingredients, below in the basic recipe - where it all began. I usually make this when we have share lunches at work, because it is easy, fresh and healthy.

Fresh lime and mint with snow peas  

Ingredients

Sauce

1/12 tbs Lime Juice
1 tbs Sugar (I used coconut)
1 tbs Fish Sauce
2 tbs Sesame Oil
1 tsp Soy Sauce (I used Fountain Gluten Free)
3 tsp Fresh Ginger, finely grated
2 Garlic Cloves, crushed

Extra greens and a few cashews 

1 Chili, finely sliced

Salad

500-700 gm Beef Steak, finely sliced
1 Carrot, finely sliced
1 Red Pepper, finely sliced
1 bunch Coriander, leaves picked and chopped
1/3 cup roasted peanuts, coarsely chopped
1 Tsp Sesame seeds
Vermicelli noodles
Rice Wine Vinegar


Directions:

1) Mix all the sauce ingredients and taste, add more lime juice or soy sauce to balance flavour if necessary.

2) Pour half over the meat

3) Slice the bullhorn pepper and add to beef, leave to marinate

4) Peel the carrot into strips, cover in rice wine vinegar and place in the fridge to pickle

5) Boil jug and cover noodles - leave to rest until soft, drain water then cut with kitchen scissors into 6cm strips

6) Heat up wok until smoking, cook beef rare (just a quick flash in the pan).

7) Mix beef with noodles and half the coriander, place mixture on a serving dish

8) Add remaining coriander and dressing

9) Top with pickled carrot, then peanuts and sesame seeds. 

This photo is of the exact recipe above, I took it to work and the whole thing was demolished! 

Raw Vegan Choc Peanut Butter Cups

Leave me home alone on a friday night and this happens .... At least there is no added sugar, they have ground linseed for fibre and omega 3 and cacao for its phytonutrients. 

Whilst they are clean, vegan, raw etc etc; coconut oil is high in calories, from all its medium change fatty acids -  that do however have many documented benefits, particularly for people with poor digestive systems. 

Ingredients

1 cup coconut oil, melted
1/2 cup raw cacao
1/2 cup Natvia sugar free hot choc
1/4 cup Agave Nectar
2 TBS ground linseed
1 cup PB2 Powder
1/2 cup chopped peanuts

Directions 

Step 1

Sift cocoa and hot chocolate powder into the coconut oil and mix, then add ground linseed.

Step 2

Add 2/3 mixture to patty pans in a muffin tray. I used normal size but suggest mini! Pop in the freezer for 5 minutes. I made 9 large ones I would suggest 18-25 small ones, as they are very rich! 

Step 3

Mix PB2 powder with water then mix in chopped peanuts. Spoon mixture on top of the choc mixture, then top with the left over chocmixture. Freeze for a few hours or over night.

Store in the fridge.

Products I used

PB2 Powder - essentially dehydrated peanut butter with all of the fat removed, it becomes like peanut butter when water is added, with the benefit of 85% less fat and we most of us know peanuts are high in the baddy saturated fat check out more here : www.bellplantation.com

Loving Earth Agave Nectar - lovingearth.net

Planet Organic Raw Cacao - planetorganic.com.au

About Life Coconut Oil - aboutlife.com.au

Natvia Sugar Free Hot Choc - natvia.com

High Fibre Protein Pancakes

I have finally perfected the recipe and in total these take less than 10 minutes to make.  Light fluffy and delicious but most importantly guilt free. 

served with Agave Nectar 

Ingredients
1 egg
1/4 cup protein powder
1/2 cup banana, mashed
1 TBS ground linseed
1/4 cup milk or water

Directions

Step 1
Mix all the ingredients, creating a batter. The thicker the consistency will create hot cakes vs thinner more like crepes.

Step 2
On a medium heat add a small amount of mixture (I did 3 dessert spoons) to a non stick frying pan, cook until bubbles appear on top then flip, cooking for a further minute.  

Tip- if you find they are sticking use a small spray of rice bran oil or a little bit of coconut oil.  

Serving suggestions

Raspberry coulee or preserved fruit and Greek yoghurt or cottage/ricotta cheese.
Sugar free maple syrup, coconut syrup or Agave nectar
Stevia and lemon juice

Not burnt, these guys are made from chocolate protein powder with lemon juice and stevia 

Brands I used: 

Natvia stevia - www.natvia.com.au

Loving Earth Agave nectar - www.lovingearth.net

Broccoli Pasta Sauce

This doesnt sound tasty - don't knock it until you try it! Its a great way to get lots of greens into one meal and garlic too. I made it because I left work sick today with the flu and had broccoli to use up.
You'll notice no onion, you can totally use it, I am just avoiding onion at the moment. I served mine with 100gm of cottage cheese (for 12gm of protein), chopped parsley, a sprinkle of parmesan and sundried tomato.

The finished meal 

Ingredients:
1 broccoli head chopped small including the stalk.
3 garlic cloves
1 TBS olive oil
1 TBS lemon juice
1 TBS basil pesto
Handful of fresh basil, chopped
Salt and pepper to taste

Note - I used cottage cheese as my protein source when I served this, ricotta is another option, bacon or chicken would also work with or without the cheese.

Directions

The finished product

Step 1
Heat oil in a pot then add garlic and cook for 1 minute.  Then add the stalk of the broccoli cook for 2 minutes.

Step 2
Add the rest of the broccoli with some water and cook until soft on a medium heat. Once soft add the basil and pesto and cook for a few minutes.

Step 3
Add the lemon and remove from heat. At this point I blended with a blending stick then added my salt and pepper.

Coconut and Ginger Pumpkin Soup

This soup is incredibly creamy, it can be made with onion in the mix or some curry paste too.
Approximate cost is $5 and I got 7 serves. 

Ingredients

2kg of chopped pumpkin ( I used a whole Japanese pumpkin)
100gm grated ginger
1-1/2 tsp chilli flakes (depends on your flavour preference)
1 stock cube (I used Massel chicken)
1 can coconut milk
Glug of rice bran oil
Salt and Pepper to taste

Step 1
Heat rice bran oil on a medium heat, add onion and cook for one minute then add pumpkin - cook until soft add a little water if required.

Step 2
Add chili, coconut milk and stock cube, then make sure there is enough water to almost cover the pumpkin.

Step 3
Put on a very low heat and simmer gently for 40-60 minutes (until the pumpkin is very soft) then either mash or blend till smooth, add your salt and pepper then serve.

Or like in my case portion out for work lunches to be served with a slice of toast and avocado.

Pesto Fish with Vegetables and Quinoa

I made this recipe up tonight and it was a success -"thats probably my favourite thing you've ever cooked"  Sam said.

This recipe makes enough Quinoa for 3-4 people, add more fish If you are cooking for more than 2, I am taking the leftovers to work tomorrow to have as a salad with rocket and avocado.

Ingredients:
1 Zucchini, chopped
1 Red Capsicum, diced
1 Spanish Onion, finely sliced
2 Garlic Cloves, crushed
1 Tbs Olive Oil
1 Cup Quinoa
1 Chicken stock cube ( I use Massel)
2 Fish fillets
Lemon Juice
Parmesan
Salt and Pepper with a sprinkle of thyme
6 tsp Basil Pesto
1 tsp Butter

Instructions:

Step 1:
Heat oil in a pan, add onion cook for two minutes then add garlic and capsicim, slowly sauté, with your sprinkle of thyme. Meanwhile bring two cups of water to the boil and add stock.

Step 2:
Once the stock cube is dissolved add quinoa.Turn to a medium to low heat pop on the lid to your pot, checking every food minutes that it isn't sticking to the pot by giving it a stir.

Step 3:
Add the zucchini to the vegetables. After 15 minutes the quinoa should be cooked, mix the vegetables with the quinoa and 2 teaspoons of pesto, stir and put on the lid.

Step 4:
Turn your frying par to a medium heat, add the fish , drizzle some lemon juice on top and put a small cube of butter (about 1/2  a teaspoon). Cook for two minutes then turn, cook for a further 2-3 minutes.

Step 5:
Put quinoa mix on the plate top with a Sprinkle of parmesan, then the fish on top, topping with 2 teaspoons of pesto and some salt and pepper.

And wallah! 

Bacon and Rocket Pasta

This dish literally takes15 minutes to make but don't that let you think it's flavourless and boring.

Everyone at my place, including my visiting Mother was impressed at how quick, yet gourmet this little gem was. 

My recipe is for two people. 

Ingredients 

200g Pasta (I used Italian gluten free) 

6 rashers 97% fat free middle bacon sliced 

1 Spanish onion (finely sliced) 

100g rocket 

2 tablespoons Rangihoua organic olive oil 

Squeeze of lemon juice 

Half a packet of Emporium Selection French goats cheese (or any soft goats cheese) 

Salt and pepper to taste 

Optional 

3 teaspoons Rangihoua organic herb spread.

Or you could use fresh herbs or chilli! 

Step one 

Bring a saucepan of water to the boil and add your pasta. Whilst also heating a frypan on a medium heat. 

Step two

Add half the olive oil to your pan (I used a small cast iron one from my late Great Grandmother), add your onion and slowly sautée. To prevent burning or sticking or to help with the softening process you can add a little water as required. 

Step three 

One your onion is clear and softened turn the heat up and add your bacon, cook until almost crispy. 

Step four 

By now your pasta should be el denti, drain almost all of the water and return to the pot. Chuck in your onion and bacon mix, the remaining olive oil, a squeeze of lemon juice, your herb spread, along with any desired salt and pepper, then stir the ingredients through.

Step five 

Add your rocket to the mix and gently fold it through. 

Step six 

Dish into two bowls and top with a little crumble of your goats cheese an wallah! 

Rangihoua New Zealand products were a gift from New Zealand, where I was fortunate enough to grow up. For more information on their products visit: http://www.rangihoua.co.nz/

I give their herb spread 10/10 it makes anything taste amazing, not only tht the ingredients list is stunning! Featuring parsley, nasturtium, calendula, thyme, oregano, dandelion, garlic, rosemary, spinach and more - YUM! 

RECIPE - Lemon Vinaigrette Oil Salad Dressing

This dressing add zing to salads and steamed vegetables. 

I like this dressing because its quite tangy, however still matches lots of different dishes. You can try it with honey, mustard, fresh herbs (Parsley is amazing) or some chili, just play around. I am pretty bad a measurements so tried to take an approximate guess of what I chucked in. I have to admit I am more of a splash and taste rather than strict recipe follower myself. 

I use Braggs Apple Cider vinegar and always have, it is fermented and still contains "The Mother",  Cider Vinegar is said to assist in digestion .

I was lucky enough to be given some La Barre Olive Oil from a friend, it has a beautiful delicate flavour with fruity tones. Whenever you are going to put olive oil on your food  make sure its good quality. A tip I was given was always choose olive oil from  a dark jar, as light can affect the flavour.
Lemon of course is a great source of vitamin C! 

Ingredients

• 1 garlic clove, minced - optional 

• ¼ cup raw apple cider vinegar

• 2 tablespoons fresh lemon juice

• ⅓ cup extra-virgin olive oil

• salt and pepper, to taste

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Combine all of the ingredients in small jug and whisk with a fork, until all ingredients are well combined. Adjust flavor to taste, if necessary. Store leftovers in the fridge for up to a week, and shake well before serving each time.

Lemon Vinaigrette Oil 

1. For more information on La Barre visit:http://labarre.com.au/
2. For more information on Braggs visit: https://www.bragg.com/