This summer smoothie bowl I have created with a focus on vitality, protein and fibre. The key ingredient here is the Cacao Macadamia Raw Slim & Tone Protein by Amazonia – this stuff has 7.5mg of iron and is 76% protein, which is fantastic for reducing fatigue and boosting energy.
This powder gives the smoothie bowl an irresistible nutty chocolate taste, as well as packing it with protein and iron for satiety and energy throughout the day.
In my bowl I have:
30g Slim & Tone Protein
1 cup baby spinach – a great source of vitamin C for immune health
1/2 cup frozen blueberries – for fibre, to help your body digest the protein
1/2 cup almond milk
1 tbsp psyllium husks – brilliant for digestion as high in fibre
1/4 cup water
You can also add some extra nutrients such as the collagen and pro/pre-biotic powders from Vida Glow and The Beauty Chef.
For those who don’t know, Poke pronounced “poh-kay”, is a native Hawaiian dish of diced raw fish in some sort of marinade.
For most, raw fish probably doesn’t seem appetising, but when whipped up in a salad-style bowl with an assortment of other flavours it’s to die for. Raw fish is also beneficial for heart health, weight loss, and contains vitamin A and D (see more here).
I got onto the poke bowl trend after discovering a restaurant (Greenhouse Asian Salads), which does a brilliant Poke bowl with tuna, black rice, soybeans, wasabi peas, and veggies.
I must have been going on about how much I loved Poke because a friend bought me a poke recipe book (probably to stop me from dragging her all over the place to try different poke bowls).
To make them yourself, you need a protein, base, salad, marinade, and some toppings for extra flavour and crunch. Here are my favourite combinations:
Diced Raw Tuna in Mayo
Diced Raw Salmon in Soy Sauce
Roasted Sesame Dressing
Extra Virgin Olive Oil
Dried Seaweed (Nori)
Each time I make a poke bowl I mix it up with a variation of the above! Let me know if you try it.
I’ve recently transitioned back to the low FODMAP diet, following the recommendation from my dietician, as my gut has been giving me problems again.
The low FODMAP diet reduces foods that may give people stomach pain and discomfort. I usually do the diet for 6 weeks or so, and then when I’m feeling better I slowly introduce other foods.
If you are not familiar with foods eliminated from the diet, head over to the the MONASH website to read more.
Although the diet is pretty restrictive, I’ve been changing up some of my favourite recipes to suit a low FODMAP lifestyle.
These pancakes are 100 calories each, and because of the extra protein, the meal keeps me full until lunch.
Why is protein for breakfast important?
Protein is an important macronutrient for muscle growth, tissue repair and recovery. You want to make sure you are getting a healthy serving of protein in the morning so that your body can use the day to develop and maintain its lean muscle. Protein also helps to keep you full, so having it for breakfast stops you from getting ravenously hungry at 3-4pm and binging on unhealthy foods in the pantry.
The protein powder in the recipe: The protein powder you choose really makes the pancake – so make sure you choose a protein powder you enjoy the taste of. Prana Plant Protein and Vida Glow are two of my to-die-for brands, as I really crave a sweeter protein mix, and I prefer plant-based formulas. Note that soy protein is not low FODMAP, go for brown rice protein or pea protein.
You will need:
25g Chocolate Protein Powder
1/3 Cup rolled oats (Use coconut flour for the gluten free option)
100ml almond milk
Pinch of Salt
Pinch of Cinnamon
1 egg or 1 tbsp chia seeds
1/4 tsp baking powder
Coconut oil for cooking
Peanut butter, blueberries (no more than 40g), chopped banana for topping (no more than 100g).
Hands down my favourite breakfast is pancakes. Although scrambled eggs & avo on sourdough comes pretty close.
There’s nothing better than a tower of soft, fluffy pancakes, covered in delicious toppings.
This morning I woke up with a burning desire for pancakes.
I like to mix up my pancake toppings: it’s usually a compilation of nut butter (I’m addicted to Mayver’s peanut butter), fresh & frozen fruits, sugar free maple syrup, chia seeds, coconut yogurt, caco nibs, dried fruit & nuts, or regular vanilla yogurt.
Today I went with frozen blueberries and a very thick drizzle of almond butter for the topping. For the pancakes themselves I blended 1/2 cup almond milk, 1/2 cup oats, 1 tsp baking powder, 1 banana, 1 tbsp chia seeds, and a pinch of cinnamon and salt. I cooked this on a medium-high heat.
I wanted to address almond milk. If you are interested in the alternatives to cow’s milk, you have probably heard whispers about almond milk being part of a fad health craze, or that it just doesn’t taste good.
I investigated almond milk, and whilst it does have far less protein and calcium than soy milk and cows milk, it is a great option if you are looking for something lighter to go with a protein dense meal (such as peanut butter drenched pancakes). In terms of the taste, I’ve love it, but perhaps it is an acquired taste for some. Give the chocolate or sweetened versions a go for a while before you switch to plain, unsweetened almond milk.
Hope you have a lovely Friday leading into an even better weekend. I’ve got lots planned – this one’s meant to be sunny in Sydney!! Stay tuned for more recipes and adventures 🙂
Mix all the ingredients (except chocolate chips) together, until you form a cookie dough. You can add almond milk gradually if the mixture is too flour-y.
2. Use a rolling pin to knead the dough out on top of an acrylic/plastic/stone surface.
3. Here’s where it got a little more complicated. I’m currently experiencing an Australian summer, so naturally the sun was beating down at 30˚C, which made all my cookie dough melt and stick to my hands. So, I wrapped it in cling wrap and popped it in the freezer for 5 mins to make it think it was in Antarctica.
4. Cut little shapes out with the cookie cutter.
5. As the cookie cutter will make the raw cookies a lot thinner and smaller than Betty Crocker recommends for cookie sizing, you only have to place them in the oven for 8 minutes at 180˚C (350˚F), so they don’t burn.
Thankfully its been warm, sunny weather in Sydney, and as we FINALLY turn into Summer and Uni has finished, I’ve been trying to catch up with all my friends whenever I can around work.
I’ve been dotting around Sydney trying some good (and not so good) places. There are a couple I would highly recommend.
Flowerchild is a sweet little cafe in both Brookvale and Chatswood and I’ve managed to go to both in the past fortnight. It’s has dainty, flower embellished decor and serving up platters that look more like works of art than meals.
I’ve also been having scone cravings lately. I’ve tried baking some myself, but my favourites are from The Tea Cosy in the Rocks. We indulged in cheesy scones with smoked salmon, sour cream and chives, alongside some classic scones with strawberry jam, thick cream and Nanna’s Apple Pie Tea. This was a fruity, warming black tea that reminded me of Christmas – you can buy it in their shop!
I also tried out Momo Bar in Manly, who brought the Poké trend to Sydney. I had the Tiki Bowl: edamame, cabbage, seaweed, ginger, onion, carrot and fried shallots, with roasted sesame sauce. Delicious!
Another thing I’ve caught onto lately is the health shot trend. These supposedly prevent you from low immune, and at first I was a little sceptical.
However, after looking into the argument for them, it makes a lot of sense – it’s a little shot packed with all the good-immune-boosting stuff.
I’ve been making my own health shots to accompany morning tea. They are bitter and slightly off-putting so you will need a palette cleansing chaser. I blend kale, mixed leafy greens, water, turmeric, and chia seeds.
If you’re struggling with low immune, or just want to boost your daily nutrients, it’s something I would try!
Although I’m not a member of the LGBT community, I believe in equal rights, and so, hearing that 61.6% of Australians had voted “YES” in the recent postal vote (legalising gay marriage) was overwhelmingly exciting.
Naturally, I decided to draw inspiration from the rainbow flag, which represents the LGBT movement, and make rainbow pizza and pancakes to celebrate.
If you want to make eye-catching rainbow meals, read on.
Rainbow Pancakes (makes 15)
We’ll start with the pancakes – since they are the simplest, and because everyone wishes dessert would come first.These are the perfect breakfast or lunch (or dinner?) recipe.
You will need food dye, pancake mix, vanilla essence, fruit (to garnish) and butter for greasing.
Start by working off the pancakes you’re about to eat, and shake the pancake mix like crazy as per its instructions.
Once it’s ready, add 1 tsp of vanilla essence to the mixture (gives it a delightfully sweet tang) and pour 65g of the mixture into 6 different bowls. Add the food dye as follows:
Red – 8 drops red dye
Orange – 2 drops red, 4 yellow
Yellow – 5 drops yellow
Green – 5 drops green
Blue – 5 drops blue
Purple – 3 drops red, 1 blue
Then cook the pancakes over a medium heat in a frying pan. Tip: make sure you add butter to pan between each pancake so they don’t stick and burn (and earn a lovely, buttery aftertaste). You can also use coconut oil as a non-dairy alternative.
Voila! Garnish with berries.
Rainbow Pizza (makes 8 pieces)
I like it simple so I decided to go with store bought pizza bases. If you can get them I recommend Bazaar Gourmet Pizza bases. You could also use a Cauliflower Crust, if you are looking for a lower calorie alternative.
You will need:
1 Pizza Base
Shredded Mozzarella Cheese (you can use light mozzarella if you want something healthier)
Colourful Veggies, my suggestions:
Red – Red Pepper (Capsicum) & Red cherry tomatoes
Orange – Carrot
Yellow – Yellow cherry tomatoes, Sweet corn
Green – Broccolini, Snow peas
Purple – Red onion, Cabbage (I didn’t end up using the cabbage)
After heating the oven to 220˚C, smear the base with tomato paste and sprinkle the cheese on top. Note: this is different to normal pizza recipes. The cheese needs to be put on first so the veggies stick but you can still see their beautiful colours.
Then, chop up all the veggies and place them on the pizza in a rainbow fashion.
Cook for 10 minutes and your pizza is ready!
These recipes were so tasty, and incredibly fun to make. Let me know if you try it out, or have any other rainbow recipes 🙂
An all salad restaurant sounds like the type of thing I would politely decline. Although I love eating healthy and exploring nutritious food options, I don’t advocate eating solely lettuce as a way to maintain a healthy lifestyle.
I sound like a salad hater, and that’s only because the salads on restaurant menus are usually comprised of whole cherry tomatoes, 3 salad leaves and a weak amount of dressing if you’re lucky.
If a salad can be done deliciously.. I’m all in.
Greenhouse Asian Salads has just opened in Sydney and offers a range of exotic salads, which experiment with green tea noodles, chicken wontons, green papaya, white sesame and more.
I decided to head over because reading the menu, every single option had a mix of flavours that sounded mouth-watering.
I opted for the Green House #1, a vegan salad with tofu, green tea noodle, avocado, cucumber, carrot, red radish, cashews and sesame seeds. However, what made it wonderful was the coconut soy dressing. This tied the whole dish together with a sweet tang that left me wanting more.
Mum went for the Naughty Tuna, which was delicious – a mix of tuna, green tea noodles, edamame soybeans and cashews with wasabi dressing.
Unexpectedly this café trumped a lot of dining places I’ve been to this year, many of which have menus that offer a range of wonderfully diverse cuisines and dishes.
So, I’ll take back my salad prejudice and highly recommend this very green, very healthy and VERY yummy lunch destination.
Acai Bowls have been a craze in Sydney for a while now, with so many acai-focused places popping up that I have compiled a mental list of spots for the best bowls in the city; check out Bare Naked Bowls, The Fruitologist and Coco Bliss.
Every now and again (usually when my bank balance is looking sheepish) I make a cheap, easy, TASTY, acai bowl at home. Below is my updated recipe, but check out different acai bowls in my previous posts.
The ingredients are inexpensive and can be picked up at your local Supermarket, except for the actual acai powder. Every brand seems to want to charge exorbitant prices for a tiny bag of acai.