Roasted vegetables are the perfect healthy accompaniment to any lunch/dinner meal.
Whether I’m focusing on leaning down a little bit or just trying to incorporate enough veggie servings into my day, I will regularly prepare a meal of roasted veg + protein side.
Having said that, the only way I can maintain focus on a healthy diet is to make the food I’m eating actually taste good.
So, I’ve developed the perfect recipe for whipping up delicious roasted vegetables quickly.
This blend of spices has the aroma and flavours of a hearty, warming winter meal.
You will need:
- Garlic Powder
- Olive Oil
This combo of oils and spices can be used with any combination of your favourite vegetables, but here are my Vegetable Suggestions:
- White Onion
- Brussel Sprouts
To prepare, just chop the vegetables into desired sizes, cover in olive oil and sprinkle with salt, pepper, garlic powder, rosemary and oregano.
Cook for 35 minutes at 200˚C and enjoy!
There’s no denying that avocado is the best breakfast/lunch/dinner/snack food available.
But who says it can’t be used as a dessert?
Certainly not me (says me and my huge sweet tooth)
Recently I have been playing around with avocado based desserts, and I took inspiration from a post I saw for brownies made for the Ketogenic diet (high fat/protein, low carb).
I ended up modifying the recipe – more towards my taste preferences – and since I’m not following the keto diet, I did add in some honey (which you might want to swap for monk fruit or stevia, if you are looking for lower carb options).
I will admit my first go was very underwhelming. I completely missed the mark on the sweetness, so brownies tasted more like buttery dirt.
But, practice makes perfect, and after many flops I have formulated a avo-brownie recipe that is undeniably healthy. You will need:
- 1 medium avocado
- 1/4 cup nut butter – I love peanut Mayver’s butter
- 3 eggs
- 1/4 cup melted coconut oil
- 1/2 cup cacao powder
- 1 tsp baking soda
- 3 tbsp cacao nibs
- 2 tbsp warm honey (less sticky)
Mix everything (except cacao nibs) together in a blender until it is smooth and creamy, and press into a brownie pan. Sprinkle the cacao nibs and cinnamon on top.
Pop into an oven at 180˚C and bake for 20 mins.
|Macro-nutrients||1 serving of avo-brownie|
(recipe makes 12)
My latest obsession “nice-cream” is as creamy and delicious as regular ice cream, but it also has all the health benefits as well.
If you don’t know what nice cream is, let me help you. It’s basically a soft and velvety concoction that tastes like ice cream but is made from all the good stuff. As such, it has 32g of protein, and 1g of sugar.
After many mornings whizzing up different blends, I’ve finally mastered my chocolate mousse nice cream. My recipe is an ultra filling dessert, but I eat it for breakfast, lunch or dinner.
You will need:
- 1 chopped, frozen banana (I like to buy about 5 bananas at the start of the week, and then chop and freeze them all at once to save time).
- 1 tbsp cocoa powder
- 30g Amazonia Raw Protein (chocolate or vanilla flavour works well)
- 0.5 tbsp cinnamon (did you know cinnamon curbs sugar cravings?)
- 1 tbsp peanut butter
- 1 tbsp cacao nibs
- 1/2 cup unsweetened almond milk
And that’s it! Just blend until you get a thick, creamy consistency. You might have blend a little, stir it, and then blend some more to make it all come together.
I top with different things every day. My favourites lately have been lower glycemic fruits like chopped apple, blackberries, blueberries, raspberries, and then sunflower seeds or cacao nibs for some crunch!
Here’s the macronutrient breakdown compared to 2 scoops of regular chocolate gelato:
|Bowl of Chocolate |
Christmas is coming… which means lots of delectable choccy recipes are also coming to this blog. Check out my favourite hot chocolate recipe (for a late night treat) below – only around 100-150 calories depending on what you use…
Christmas is the time to indulge in all your favourites, but there are healthy substitutes for every dessert, that still taste just as good.
You will need:
- 2 tbsp cacao
- 1.5 cups plain almond milk
- 1 tsp vanilla essence
- Pinch of cinnamon
- 1/2 – 1 tbsp maple syrup *depending how sweet you like it aka don’t hold back*
- Mint leaves
- Chopped up Double d Sugar Free Marshmallows
- Add cacao, milks, vanilla essence cinnamons and maple syrup to a pot and bring to a simmer
- Pinch the mint leaves until limp and throw in top of pot
- Stir all ingredients until smooth and well combined (2-3 minutes)
- Take mint leaves out of the top of the drink and discard (or leave in for something extra on top
- Garnish with chopped healthy marshmallows
Let me know if you try it out! Enjoy!
Before we start, here’s the breakdown:
Calories: 219 (335 with 1 tbsp peanut butter topping)
Fat: 5g | Fiber: 14g | Carbs: 23g
Prep time: 5 mins
Now that summer’s approaching here in Australia, a smoothie bowl is the perfect refreshing breakfast or lunch.
I have curated the perfect recipe using healthy ingredients for vitality and energy. The key ingredient here (which I discovered recently and have been loving) is the Raw Slim & Tone Protein by Amazonia – this stuff has around 7.5mg of iron in it.
Incorporating this powder into a smoothie bowl gives it 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
- 1/2 cup frozen blueberries
- 1/2 cup almond milk
- 1 tbsp psyllium husks (optional – but good for digestion of the protein)
- 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.
Whip these up in a blender, and pour them into a bowl. I also like to garnish with Carman’s fruit free muesli, seasonal fruits, healthy nut butter’s etc.
I think I’m going to be trying some home-made bread recipes this weekend… will keep you updated! Let me know if there’s anything else you’d like me to try!
Here’s a delicious, nutritious recipe which involves rich, chocolate-ty pancakes…
I jumped on the protein pancake trend pretty quickly, but I will admit at first I was suspicious. I didn’t understand how pancakes could be super satiating, and I was convinced that pancakes had to be a cheat meal – as they aren’t packed with overly nutritious ingredients.
I was shocked to find that each pancake had as low as 100 calories, and the meal itself kept me full until lunch (even with a morning gym session). I loved all the recipes I found on the internet, but I really wanted to craft a recipe that was light, fluffy, and flavourful, as well as densely nutritious. Note: if you don’t have the same connection I did with these fluffy creations – be sure to check out my slightly naughtier, and just as yummy, regular pancakes here.
Protein for Breakfast?? Why is that important?
Protein is an especially important macronutrient for muscle growth, as well as tissue repair and recovery. You want to make sure you are smashing 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 eating a healthy amount of it at breakfast time, stops you from getting ravenously hungry at 3-4pm and binging on unhealthy foods in the pantry (trust me, I’ve done this too many times).
The protein powder in the recipe: The protein powder you choose really makes the pancake – so make sure you choose a protein powder you actually 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. I love the chocolate variations of both these brands and I am yet to try the other flavours.
I’ve made this recipe GF, DF, low FODMAP to assist anyone with allergies or dietary restrictions – and trust me, it tastes just as good!
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
- Vegan butter alternative or coconut oil for cooking
- Peanut butter, blueberries, chopped banana for topping.
- Sometimes I also add Vida Glows Cacao Maple Beauty Skin Formula for collagen production, a pro-biotic boost and some great Omega 3’s.
My very Simple Method:
- Blend all the ingredients together in a blender to form a thick batter
- Heat a fry-pan to a medium-high heat and grease pan with vegan butter or coconut oil.
- Pour the batter into circle shapes the size of your palm and cook each for about 3 minutes. Flip when you first see bubbles forming on the top of the batter.
- EAT & ENJOY
Hands down my favourite breakfast is pancakes (scrambled eggs & avo on toast comes pretty close).
There’s nothing better than soft, fluffy pancakes, complemented by a tower of delicious toppings to start the day.
This morning I woke up with a burning desire for pancakes, and I was lucky enough to have all the ingredients I needed in the fridge.
I like to mix up my pancake toppings: it’s usually a compilation of nut butter (I think I’m addicted to Mayver’s peanut butter), fresh & frozen fruits, maple syrup, chia seeds, coconut yogurt, dried fruit & nuts, or regular vanilla yogurt.
Today I went with frozen blueberries and a very thick drizzle of peanut butter to go with my pancakes. For the pancakes themselves I blended together 1/2 cup almond milk, 1/2 cup oats, 1 banana, 1 tbsp chia seeds, and a pinch of cinnamon and salt.
I thought I’d take this opportunity to address the controversy around almond milk. If you are interested in the alternatives to cow’s milk (note: I still drink cows milk, I just prefer almond milk), you have probably heard whispers about almond milk being part of a fad health craze, and that it isn’t actually good for you. Because this stuff interests me (a lot more than others haha) 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 hehe).
This was the final product: my incredibly tasty breakfast this morning, that I already want to make again. Please also enjoy the finger painted plate I crafted when I was four years old.
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 🙂
Reading over and editing this post I realised how many times I used the word Spring. It starts to sound funny if you say it too many times, but unfortunately Oxford dictionary doesn’t have any good alternatives.
We’re getting to the end of Spring over here in Australia, and although I’m excited about the beachy, holidaying climate that summer is bringing, it’s sad to see those cool, breezy Spring days go.
Because Spring is the season before Summer, here in the Southern Hemisphere, its the time every gym membership goes on sale, Halloween stashes quickly get thrown out, and green smoothies and salads are glorified.
The idea of munching on a bowl of bitter green leaves drizzled with vinaigrette sounds highly unappetizing to me, but I am reminding myself not to be too cynical about salads – with the right ingredients they can taste great, and they do have numerous health benefits.
So this Spring I worked with some of my favourite ingredients to create the perfect Spring salad.
You will need:
- 1 medium common tomato
- 135g tinned salmon
- Mixed green lettuce leaves
- Drizzle of extra virgin olive oil
- Heaped tsp of dried chia seeds
- 100g chopped canned beetroot
- 50g avocado
Cost: approximately AUD $10 Calories: 380
Acai Bowls have been a craze in Sydney for the past year or so, with so many acai-focused places popping up that I now have a mental list of spots for the best bowls in the city (check out Bare Naked Bowls and The Fruitologist).
But, every now and again (usually when the bank balance is looking sheepish) I make a cheap, easy, TASTY, homemade acai bowl for breakfast or lunch.
Most of the ingredients are inexpensive and can be picked up at your local Supermarket, but the problem comes down to sourcing the actual acai powder. For some reason every brand wants to charge exorbitant prices for a tiny bag of acai (probably because the acai berry can only be found in Brazil).
My hack is the Creative Gourmet Organic Acai Puree (only $8!!).
It contains little individual packets of acai puree that you can add to your acai bowl.
For my recipe you will need:
- 1 x Creative Gourmet Organic Acai Puree pack
- 20g Smooth Peanut Butter (Mayver’s is my hands down favourite)
- 50g frozen strawberries
- 50g frozen blueberries
- 1/2 cup water
- 1 medium banana
- Dried Chia seeds & Shredded Coconut to garnish
Approximately 340 calories. Time: 10 minutes
- Blend the acai packet, water and frozen berries together until a thick smoothie consistency is formed.
2. Pour blended mixture into a bowl.
3. Chop up the banana and place on top, then weigh out 20g of peanut butter.
4. Sprinkle the chia seeds and shredded coconut on top (tasty added health benefits).
Have you guys tried acai bowls??
Also stay posted for some exciting upcoming adventures… exams are over soon.
You know when you have that sudden craving to bake? Well I experienced this at about 11pm last night and I just had to go with it.
I usually head straight for the cacao and medjool dates to make something super chocolatey-infused, gooey and sweet, but for some reason today my eye caught the two overripe bananas that were sitting on the kitchen ledge.
So, I preheated the oven to 180˚C and gathered together what I could find in the pantry for my filling banana and almond muffins. These can be made vegan and are gluten free.
- 1 cup almond meal
- 1/2 cup rolled oats
- 1 tsp baking powder
- Sprinkle of salt
- 2 eggs (use an egg replacer for the vegan option)
- 2 bananas
- 1 tsp vanilla essence
- 1 tbsp almond milk (or any milk of your choosing)
I just popped the dry ingredients into a blender, whisked them together (make sure the oats are ground into a fine powder) and poured them into a bowl. Then I blended the wet ingredients together to form a runny mixture, which I combined in the bowl with the dry ingredients.
Next I mixed all the ingredients together in the bowl, and placed about 2 heaped spoonfuls of mixture into 8 lined cupcake tins. All they needed was around 30 minutes in the oven (check with a skewer – no mixture residue should be on it when you poke it through the middle of a muffin), and they were done. Voila!
Nutritional Breakdown (per serve):
- 137 calories/572 kilojoules
- 5.0g Protein
- 8.5g Fat (0.8g Saturated)
- 9.0g Carbs
- 43mg Sodium