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Baked Oatmeal

This is a great batch cook recipe which is great for breakfast, snacks and lunchbox morning tea. You can also cook in muffin tins for healthy oatmeal muffins. INGREDIENTS: - 4 cups oats - 4 cups milk of choice - 2 tbsp butter or coconut oil (melted) - 1/4 cup rice malt syrup or honey or tbsp stevia - 1 tsp salt - 1 tbs cinnamon - 2 eggs (or egg alternative - flax egg, chia egg) - 2 tsp baking powder - 4 tsp vanilla - 1 cup nuts/ seeds (optional) - 1 cup fresh or dried fruit or grated vegetables (carrot, zucchini and cauliflower work well)(optional) METHOD: 1. Mix oats, milk, and sweetener in a large bowl. 2. Soak overnight or for 24 hours at room temperature (optional step). 3. Add remaining

Cauliflower Oats

Cauliflower is such a versatile vegetable to add to meals as it has a very light taste, and texture similar to oats or rice. The mesquite powder gives the dish a nice caramel flavour and adds an extra mineral boost. Ingredients -1/2 cup rolled oats - 1/2 cup cauliflower- chopped finely or blitzed in food processor -Opt 1/2 cup strawberries/bannanas/ dates -1 1/3 cup water or milk of choice - 1 tsp mesquite/ coconut sugar/stevia - 1 tsp apple cider vinegar or whey (yoghurt liquid) -Optional toppings to serve- sliced fruit, cinnamon, coconut, nut butter, coconut yoghurt Method 1. Mix all ingredients in a bowl 2. Cover and leave to soak overnight 3. Cover and cook on medium for 5-7 minutes, or

Hidden veg nice cream

Who needs store bought ice cream when you can make your own loaded with hidden fruit and vegetables to enjoy? The addition of the tahini or nut butter adds good fats to the dish, and lowers the GI load on the body. Ingredients -1 cup frozen zucchini/cauliflower/cooked sweet potato- chopped into chunks - 2 frozen bananas -1/2 cup water/ coconut milk -1 tbsp tahini or nut butter (optional) -1/4 cup pre soaked dates (optional- this gives the caramel flavour) -1/4 tsp sea salt (for salted caramel flavour) -Optional flavour additions include cacao, chocolate chips, coconut chips, peppermint drops, berries, mango -Optional toppings include fresh fruit, granola, seeds Method 1. Add all ingredients

Carrot cake oats

I love to add vegetables to any meal to boost the nutrient content. The natural sweetness of carrots lend themselves well to this yummy breakfast bowl which can be served warmed in winter or cold in summer. Ingredients -1 grated carrot -1/2 cup rolled or steel cut oats -1/2 tsp cinammon -2 dates -3/4 cup any type milk -1/2 teaspoon of apple cider vinegar Method 1. Combine all ingredients in a bowl or jar 2. Cover and refrigerate overnight 3. In the morning gently warm on the stove or blend (optional) and enjoy cold.

Coconut butter bites

Full of good fats, these make the perfect snack choice for kids and adults alike Ingredients - 1 cup Coconut Butter - 1 tablespoon sweetener of choice (optional- the coconut butter has a natural sweetness so I leave out) - 1/2 teaspoon vanilla extract - 1 teaspoon lemon zest -topping of choice- chopped nuts, granola, dried berries and chocolate chips work well Method -Add all ingredients to a food processor. -Blend until you attain a smooth consistency. Give it some time and it will turn into a nice smooth paste. -Using either silicon ice cube trays (super easy to pop the bites out of these afterwards), a plain ice cube tray and divide or spread the mixture so it's about an inch deep. -Pop i

Chicken vegetable rolls

These easy to make rolls are the perfect family friendly Friday night dinner and leftovers make great lunchbox fillers. The hidden vegetables and bone broth concentrate are the perfect nutrient boosters for little tummies. Ingredients -2 chicken breast or 4 thighs, chopped into chunks - 1 carrot, roughly chopped - 1 celery stalk, roughly chopped - 1 zucchini, roughly chopped - 1/2 green capsicum, roughly chopped - 40g baby spinach leaves (use less if you don't want a green colour) - 4 spring onions, roughly chopped (or leek/onion) - 2 garlic cloves, peeled (optional) - 1 large tablespoon of bone broth/ stock concentrate - 3 sheets puff pastry, thawed (or make your own pastry!) Method Preheat

Mini salmon frittata

Full of nourishing health fats this protein rich frittata makes the perfect lunchbox fillers. Make double and freeze for when needed. Ingredients - 60g goats/ feta/ cheddar cheese - 2 spring onions/leeks finely chopped - 4 eggs whisked - 1/2 cup lightly steamed broccoli florets - 100g salmon (drained from can or fresh) -100g chopped spinach/ tomatoes/ peas (optional) - butter/ coconut oil for greasing - seasoning to taste- salt, pepper. dulse flakes, nutritional yeast, dill, chives Method 1. Preheat oven to 190 degrees Celsius. and rease a 6 cup muffin pan. 2. Place all ingredients into a bowl and mix with a wooden spoon. 3. Spoon 2 TBS of salmon mixture into each. 4. Bake for 15 mins until

Crunchy chicken drumsticks

Another budget friendly kids dinner. If not feeding the whole famil then suggest to set aside half the drumsticks and marinate these in a honey tamari sesame oil mix for lunchbox fillers. (The crunchy ones are fine for lunchboxes, though just lose the crunch appeal when cold.) - 8 organic chicken drumsticks - 1 large egg - One packet brown rice crackers (such as the Eat Rite brand avail from Woolies) - 2 TBS melted butter/ ghee - opt add thyme, oregano, rosemary/ garlic/ cajun spice mix 1. Preheat oven to 200 degrees Celsius. 2.Line a roasting pan with baking paper coated with melted butter. 3. Lightly beat the egg. 4. Place the brown rice crackers in a zip-lock bag and crush the contents in

Seedy lunchbox bars

These make the perfect sweet lunchbox addition. Full of good fats and high in magnesium they are the perfect energy booster for little bodies. Ingredients - 3 tbs rice malt syrup or your choice of sweetener - 2 tsp of vanilla extract/ opt cinnamon/ nutmeg - pinch of sea salt - 2 cups mixed seeds: sesame, sunflower, pepitas, chia - 3/4 cup unsweetened desiccated coconut - 2 cup tahini (optional) Method 1. Preheat oven to 150 degrees Celsius 2. Melt coconut oil or butter in a saucepan over medium heat. 3. Add in rice malt syrup, vanilla extract, sea salt and stir. 4. Turn off heat and stir in seeds and coconut. 5. Spoon mixture into a baking tin and press down firmly, making sure mixture is ev

Berry Muffins

Ingredients - 1 cup rice/coconut milk - 1/4 cup chia seeds - 1 cup of coconut flour - 1/2 tsp of baking soda - 1/2 tsp. of baking powder -1/4 tsp. of sea salt -1 tsp. vanilla essence -1 cup coconut sugar - 5 eggs -1/2 cup melted butter -1 cup blueberries/raspberries/strawberries (fresh or frozen) Method 1. Preheat oven to 175 degrees C & grease a 6 cup muffin pan. 2. Mix 1/2 cup of milk with chia seeds, set aside for 30 minutes until a gel like consistency 3. In a bowl mix coconut flour, baking soda, baking powder, sea salt, vanilla and coconut sugar. 4. In a separate bowl mix eggs, melted butter and remaining rice milk and stir in blueberries. 5. Divide amongst the prepared muffin cups 6. B

Zucchini Slice

High in protein and healthy fats, with sneaky vegetables it makes a nutrient dense lunch or simple dinner. Freeze leftovers in portions ready to pop into the lunchbox when needed. Ingredients - 1 brown onion diced - 4 slices bacon (nitrate free) - 3 zucchinis - 1 cup grated cheddar cheese/ cottage cheese/ crumbled feta - 2 carrots grated - 1 tsp baking powder - 5 eggs whisked - 2/3 cup of gluten free/almond flour - optional additions include peas, grated sweet potato, corn, tomatoes. chopped herbs, seeds Method 1. Preheat oven to 180 degrees C. 2. Mix all ingredients in a large mixing bowl 3. Pour into a greased baking dish. 4. Bake for 45-50 mins at 180 degrees Celsius. Delicious served wi

Lunchbox friendly piklets

These simple piklets make an easy nutritious breakfast when topped with coconut yoghurt and berries or scrambled eggs and salmon , and leftovers make perfect lunchbox fillers. Ingredients- double recipe for lunchbox leftovers - 1 TBS chia seeds - 1 1/2 cup self-raising gluten free flour or flour of choice - 1 cup coconut/rice/oat milk - 1/2 cup filtered water - 2 eggs beaten - 1 tbs. honey/ rice malt syrup/ coconut nectar (optional) - 2 tbs Berries or 1 mashed banana (optional) - 2 tbsp butter/ghee/coconut oil Method 1. In a bowl place chia, flour, coconut milk, water, eggs and sweetener and mix. 2. Heat a frying pan and melt tsp butter/ghee in the pan. 3. Pour in mixture and cook on medium

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