Recipes

“EVERY TIME YOU EAT IS AN OPPORTUNITY TO NOURISH YOUR BODY”!

SWEET POTATO AND BRUSSEL SPROUT BUDDHA BOWLS

Buddha bowls, occasionally referred to as glory or hippie bowls, are hearty, nutritious filling dishes, brimming with antioxidants, vitamins and minerals.

Made from various greens, raw or roasted vegetables, beans and a healthy grain such as quinoa or brown rice, these delicious meals often also include nuts, seeds and dressings for added texture and flavor.

There are numerous recipes and each one can be altered to suit your own tastes, so you can let your imagination run wild with each bowl, adding, different toppings, dressings, grains, vegetables, fruits etc.I have chosen this particular recipe as christmas is looming and this little beauty contains the epitome of christmas to me, yes, the brussel sprout…Wether you love or detest them, they truly are the prince of christmas vegetables that proudly adorn many a festive table.

Go on, give these power packed bowls a whirl, they are quick, easy and enjoyable to make, not to mention absolutely delicious.

Feel free to change the ingredients around as you choose.  If you do not have brown rice or quinoa, any grain will do the job. Also you can substitute pumpkin seeds, for any seeds of your choice that is perfectly fine, customise each bowl as you please.

INGREDIENTS

1 cup cooked quinoa (any colour) or brown rice
1 diced, medium sweet potato
1 pound Brussels sprouts, trimmed and halved
2 tablespoons olive oil or coconut oil
1 cup cooked chickpeas
3 cups kale leaves, stems removed and leaves torn into bite-sized pieces

Handful of toasted pumpkin seeds
Salt and pepper to taste

DRESSING

1/4 cup tahini
2 tablespoons apple cider vinegar
2 teaspoons Tamari or soy sauce

2 teaspoons pure maple syrup or raw honey
Pinch of dried chilli flakes

METHOD

Place the sweet potatoes and Brussels sprouts in a large bowl. Drizzle with 1 tablespoon of oil and toss until thoroughly coated. Lay the vegetables out on a large baking sheet, and add the chickpeas. Bake on medium heat, stirring halfway through cooking, until the vegetables are lightly browned and the sweet potato is tender, (approximately 15-20 minutes).

Place the kale in a large bowl and toss with the remaining oil. Add the kale to the roasted vegetables, and add salt and pepper. Return the baking tray to the oven, cooking until the kale leaves crisp up slightly, (approximately 5-7 minutes).

Whilst the vegetables are roasting, begin preparing the dressing.

Combine all of the ingredients in a small bowl and whisk until smooth.

Set out four bowls and divide the quinoa or brown rice between each. Top the bowls with equal amounts of vegetables and a hearty drizzle of dressing, finish with a good sprinkling of pumpkin seeds. Serve and enjoy!

‘LIFE IS LIKE AN ICE CREAM CONE, YOU HAVE TO LICK IT ONE DAY AT A TIME”.

Spring is in the air in Australia, the days are getting hotter, which means more time spent out doors and on the beach, so what better way to cool down than with a delicious creamy ice cream…

Remember ice cream is not just for the kids, whether your five years old or fifty, we all love ice cream don’t we? and there are so many flavours to choose from, chocolate, strawberry, mint, chocolate chip, raspberry ripple, vanilla, the list is endless.

However our favourite frozen dessert is usually made from dairy products such as milk and cream, with added artificial colourings and fruit flavourings which are used to replace natural ingredients. Most ice creams also contain large amounts of sugar and sweeteners, which can have the kids on a high and jumping through hoops, not to mention all the hidden added calories and nasties. With this in mind I have put together some simple, quick and easy, guilt free, healthy options that I promise you and the kids will all become addicted to, without the added sugar rush and muffin tops !!!

THE HEALTHIER OPTIONS:

COCO-BELLA

INGREDIENTS

1/2 cup of canned unsweetened coconut milk
1/4 cup of unsweetened desiccated coconut
1/4 cup of pure maple syrup
1/2 tsp of pure vanilla extract
2 frozen bananas

METHOD
Combine all of the ingredients in a blender or food processor and blend until thick and creamy.
Transfer to a loaf tin and freeze for at least 4 hours before serving
This coconut creation is delicious and deceptively creamy—yet dairy free. Sprinkle with extra desiccated coconut for added texture and fibre.

MINTY-CHOC CHIP

INGREDIENTS

1/2 cup of unsweetened coconut, almond, soy, goats or plain organic greek yogurt
1 Tbsp of fresh lime juice
1 avocado
3 frozen bananas
1 tsp of peppermint extract
1/3 cup of organic mini chocolate chips

METHOD

Combine all ingredients in a blender except for the chocolate chips and blend until thick and creamy. Stir in the chocolate chips and transfer to a loaf tin. Freeze for at least 4 hours before serving.
Mint choc-chip lovers rejoice! This healthy version combines avocado, banana, and yogurt for a creamy finish that leaves you totally satisfied, thanks to a hefty dose of protein and monounsaturated fats.

RAVISHING RASPBERRY

1 1/2 frozen bananas
1/2 cup of frozen raspberries
1/3 cup of unsweetened coconut yoghurt, soy yoghurt, almond milk yoghurt, goats or organic greek yogurt

METHOD

Blend all the ingredients together in a blender or food processor until smooth and creamy. Eat immediately or place in the freezer for a harder consistency. This flavour is creamy and delicious, and very refreshing!

PEACHY KEEN

INGREDIENTS

1/3 cup of unsweetened canned coconut cream
2 Tbsp of raw honey
1 tsp pure vanilla extract
2 cups of frozen peaches

METHOD

Combine all of the ingredients in a blender or food processor and blend until thick and creamy.
Transfer to a loaf tin and freeze for at least 4 hours before serving, this peachy orange perfection.

STRAWBERRY SMOOCH

INGREDIENTS

1 can of unsweetened coconut milk
1 Tbsp of pure maple syrup
2 cups of frozen strawberries

METHOD

Firstly refrigerate the canned coconut milk overnight. The next day, open the can upside down, and pour out the liquid (reserve for smoothies) and scoop the thickened coconut cream into a blender or food processor. Add the maple syrup and strawberries and blend until thick and creamy. Serve immediately or freeze for a thicker consistency. This guilt free favourite will have your mouth watering.

JUST LIKE NONNA USED TO MAKE!

I remember as a young girl visiting my family in Italy with my father and brother. Whilst the boys were out I would stand in the kitchen watching my grandmother make fritatta. Unlike many fritatta recipes you see today, my Nonna’s recipe was very simple, yet equally delicious and it soon became my favourite dish of hers. This frittata is not only quick it is tasty hot or cold. Leftovers can be packed up for lunches, snacks, picnics or breakfasts!

For a light healthy dinner option, simply serve hot from the pan with a tossed green salad on the side.

Serves 4-6

INGREDIENTS 

4 tablespoons coconut oil, macadamia oil, avocado oil or olive oil
1 large onion, coarsely chopped
1 teaspoon fresh chopped thyme or 1⁄2 teaspoon dried thyme
2 large courgetttes (Zucchini’s)
2 tablespoons chopped fresh basil
5-6 large eggs
1/2 teaspoon Himalayan pink salt or sea salt
A good sprinkle of fresh ground black pepper
A good handful of grated Pecorino cheese or Parmesan

DIRECTIONS

Firstly fry the onion in half of the oil for about 5 minute

Cut the courgettes into small thin slices and add to the pan with the onion, cover with a lid and cook over a medium heat, stirring occasionally for about 10 minutes, until just tender.

Just before the courgettes are cooked, add the fresh thyme and the basil.

Place the mixture in a colander to cool and allow any excess water to drain out (about ten minutes).

In a bowl, beat the eggs lightly with a fork and fold in the salt, pepper, cheese and the drained cooled courgette and onion mixture.

Pour the remaining oil in a large frying pan or omelet pan and place over a medium heat.

When it is hot enough to make the eggs sizzle, pour in the egg mixture, making sure the courgette mixture is distributed evenly, then Immediately reduce the heat to low and cook the frittata gently until it is set, approximately 12-15 minutes.
Be careful not to overcook the eggs.

To finish cooking, slide the pan under the grill, six inches from the heat for 1-2 minutes until the top is golden brown.

Use a spatula to loosen the edges from the pan, slide the frittata out onto a serving plate.

Serve warm or cold, cut into wedges, with a sprinkle of fresh lemon juice. Enjoy!

BANANA BERRY BUZZ – SMOOTHIE BOWL

Smoothie bowls are on trend at the moment, a slighty thicker version of the smoothie but they still possess the texture and taste of your usual morning beverage option. However with a smoothie bowl, in addition to blending in fruits and vegetables, you have the benefit of being able to add a variety of toppings, such as berries, nuts, seeds, or grains, making them even more nutritious and satisfying as a breakfast or lunch alternative.

Besides being especially pleasing to the eye, smoothie bowls are also delicious and exceptionally easy to create…Let your imagination run wild!

Ingredients

1 cup coconut, soy, almond or organic plain/greek yoghurt
¼ cup unsweetened almond, oat, soy or organic milk
1 small banana, frozen
½ fresh banana, sliced (to top the bowls)
½ cup strawberries, frozen
¼ cup fresh strawberries, sliced (to top the bowls)
½ cup blueberries, frozen
¼ cup fresh blueberries (to top the bowls)
⅓ cup frozen raspberries
2 tablespoons unsweetened shredded organic coconut
2 teaspoons chia seeds

Instructions

Combine the yoghurt, milk and frozen fruit in a blender until smooth. The blended mixture will be slightly thicker than a smoothie.
Pour into two breakfast bowls and top with the remaining sliced bananas, strawberries, blueberries, coconut and chia seeds.
The above recipe is one of my favourites but feel free to experiment and get creative, you can use any smoothie recipe or adapt them to whatever ingredients you have available. Simply remember to use less liquid or add a little more of something thickening (like an extra half of frozen banana or a few spoonfuls of oats) and blend as you normally would. Because the mixture is thicker, you may need to stop your blender and stir, or shake the ingredients, before blending again to get it smooth. So get buzzing and enjoy!

HEALTHY QUINOA BREAKFAST BOWLS:

It is now day four of my well needed detox and I can quite honestly say I am feeling a little better already !! Since discovering a large packet of quinoa at the back of my cupboard that I had completely forgotten about I am now finding that my new protein packed brekkie’s are getting me through the morning with a new found vigour.

As we are all aware “Breakfast is the most important meal of the day.”

Starting the morning off on the right foot is essential. Especially when you are trying to eat cleaner, make better choices and become healthier.

Quinoa breakfast bowls are not only delicious, they are packed with goodness, vitamins, minerals, nutrients, antioxidants, fibre and protein that help to control hunger and keep you going all morning.

Unlike oats, quinoa is gluten free and can be enjoyed if you have an allergy to gluten.

Orchard Harvest Quinoa Pudding

Recipe serves 2

Ingredients

1/2 cup of quinoa (Any colour)
1 cup of water
1 apple, cored
1 pear, cored
1 banana
1/2 teaspoon of sweetener of choice (Raw honey, pure maple syrup, stevia etc.)
A pinch of cinnamon
Toasted walnuts, or almonds

Method

Always rinse and drain quinoa thoroughly before cooking to remove the saponin, which can give this grain a bitter taste.
In a medium sized pan, bring the water to boiling point and stir in the quinoa.
Cover the pan and simmer until cooked. (Approximately 15 to 20 minutes).
Fluff the quinoa with a fork and put to one side to rest.
Place the apple and pear in to a blender and puree, then add your choice of sweetener if required. Pour the pureed fruit into a bowl and stir in the quinoa.
Finally add the toasted nuts and sprinkle with cinnamon.

Very Berry Almond Quinoa Porridge

Recipe serves 2

Ingredients

1/2 cup quinoa, (any colour) rinsed well and drained
1 cup of almond milk
2 teaspoons of sweetener of choice (Raw honey, pure maple syrup, stevia etc.)
1/4 teaspoon almond extract
Handful of fresh berries

Sprinkling of almonds
additional almond milk

Method

Place rinsed and drained quinoa, almond milk, sweetener of choice, and almond extract into a medium sized pan and bring to the boil, then turn down the heat and cover the pan, leaving to simmer until cooked, making sure to stir a few times during cooking. Cook for 10-15 minutes, until the liquid is absorbed. In the last few minutes of cooking, feel free to add a little more liquid if required for your desired consistency, water is fine, or additional almond milk.
Divide quinoa into bowls and top with fresh berries, almonds and a splash of additional almond milk
If desired, add a drizzle of your chosen sweetener.

Have fun experimenting with these delicious brekky options, feel free to add any combination of fruits and berries..

Enjoy x