Spicy Sprout and Silverbeet Buddha Bowl

Buddha bowls are literally the best thing I’ve ever discovered. They are delightfully nutritious, but by far the best part – they taste unbelievable and keep you incredibly full into those slow hours of the afternoon, normally when I’m counting down the hours until dinner. The thing about the buddha bowl is that it incorporates lots of fibrous vegetables and plant-based proteins to keep you full, with a base (dependent on your carbohydrate intake for the day) usually made of wholegrains like barley, millet, freekeh or quinoa. I also find that with these buddha bowls, eating with chopsticks can slow you down and allow your stomach to digest the food, meaning you get full quicker, and ultimately don’t feel unsatisfied or craving more at the end. Here’s one of my favourite buddha bowl combinations I’ve concocted so far – it’s got a hit of sweet coconut oil in the base complemented by spicy, roasted brussel sprouts and pan-fried cashews to add a delicious ‘crunch’. Can you feel your mouth watering yet?

Macros:

Serves 1

Calories: 231kcal/serving

Carbs: 21g/serving

Protein: 10g/serving

Fats: 12g/serving

 

Ingredients:

  • 20g shredded silverbeet
  • 2ml coconut oil
  • 100g brussel sprouts, halved
  • 1/2 cup cucumber, sliced
  • 10g fresh alfalfa sprouts
  • 1/2 cup finely sliced radishes
  • 50g shredded carrot
  • 20g cashews
  • 20g fat free yogurt
  • 1 tsp morrocan spice
  • 1 lime, juiced
  • 1 tsp stevia
  • 1 tsp parsley

Method:

  1. Preheat your oven to 180 degrees celsius. Spread your halved sprouts evenly across an oven-proof dish. Using oil spray, use a minimal amount on the sprouts and sprinkle with morrocan spice. Place in the oven for about 15-20 minutes, monitoring until cooked through.
  2. Saute your silverbeet over low heat in a pan on the stove with coconut oil, for about 2 minutes or until slightly wilted. Transfer to the base of your bowl.
  3. Place in sectors around the bowl so you can visually see the segregation of ingredients: the carrot, alfalfa sprouts, cucumber and radishes.
  4. Once cooked, remove the sprouts from the oven and using the same pan to cook the silverbeet – with the leftover oil gently toss the sprouts until cooked through and slightly crunchy in texture. Remove once cooked to liking.
  5. Add sprouts to the buddha bowl.
  6. Top with your roasted cashews (either grilled or pan-fried)
  7. Create the dressing by combining the yogurt, lime, stevia and parsley in a small ramekin, then pour over the buddha bowl.
  8. Sprinkle with salt and pepper and a tad of morrocan spice, take a delicious looking picture and consume until you fall into a deep food coma.
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Homemade Coconutty Granola

I’ve experimented with a few granola recipes over the years, but this one is definitely my favourite. Creating my own granola has been one of the best things I’ve done; I use it as gifts for friends and family, but mainly the benefit of having a breakfast cereal with no artificial additives and having such control over what goes into your gob is liberating. I do get incredibly frustrated browsing the aisles of Woolworths, constantly seeking a cereal that will do the quick fix for the morning without causing a spike in insulin and provides me with a wholesome treat without the hidden nasties. While a lot of supermarkets have begun to broaden their horizons in the healthy eating department, it’s reflected in the price. Some cereals can cost up to $20 a box that only dispenses a measly 13 servings, whereas you can create this one yourself with plenty of ingredients you most likely have stashed away in the cupboard. Save your money and your belly a lot of ache and pain – bake away your worries with the original Burpees and Balance Coconutty Granola.

Macros:

Makes 12 serves per batch (46g per serving, without milk)

Calories: 259kcal/serving

Carbs: 14.51g/serving

Fats: 18.15g/serving

Protein: 8.32g/serving

Ingredients:

  • 300g Mixed Nuts (Cashews, Hazelnuts, Almonds etc. – I used the Mixed Nuts range from Aldi)
  • 100g Quick Oats
  • 15ml Coconut Oil
  • 20ml Chia Seeds (of whichever colour you prefer)
  • 40g Goji Berries
  • 30g Low Carb Seed Mix (I bought mine from Coles – the Nu-Vit range)
  • 30g Dessicated Coconut
  • 2 egg whites, whisked
  • 1 tbsp stevia
  • 4g Natural Vanilla Extract
  • 30g Australian Natural Runny Honey

Method:

  1. Mix together your nuts, seed mix, chia seeds and goji berries in a large bowl. Transfer to a pulse operated blender and pulse until the nuts have slightly crumbled. Don’t overpulse though – you still want some ‘chunky’ bits of nuts for crunch and texture.
  2. Add your quick oats to the blender and pulse one more time. Add your dessicated coconut to the mix and shake for the mix to thoroughly combine. Transfer to a large baking tray and lay evenly across the spread of the tray, ensuring the mix isn’t overcrowded.
  3. In a separate bowl, heat your coconut oil until it has just melted, then remove from microwave and allow to cool for about 5 minutes. Add in your stevia, vanilla, honey and whisked egg whites and mix together until combined. Do ensure the coconut oil has well and truly cooled without setting before adding the eggs, otherwise they may cook in the oil!
  4. Coat your nut mix on the tray with your oil/honey mix. Using your hands, roll the oily coating in, massaging the granola so it becomes sticky and well-oiled. When you have exhausted your mixture, your granola should be sticky and visibly oily.
  5. Place in your oven at 160 degrees celsius. Monitor the granola for about 25 minutes – at this point you should begin to smell the coconut and nuts roasting, and it should be beginning to turn a golden-brown colour. At about half an hour, toss the granola around and allow the downside to cook for an extra half hour. Again, monitor it closely – as the oven gets hotter the granola will cook faster and potentially burn if not watched.
  6. Once your granola is golden-brown, turn off the oven, open the door and leave the granola inside to cool down. After ten minutes, remove from the oven tray and transfer to a bowl or cereal container. The granola needs to sit until COMPLETELY cool for consumption – as it won’t get it’s ‘crunch’ factor until settled.
  7. Serve the next morning or a few hours later with nut mylk, yogurt, or your favourite berries and fruit (or all toppings!)

 

Rainbow Pinwheels

(Vegetarian, low-fat, high in fibre and grainy goodness)

Makes 3 servings (1 serving is one uncut wrap)

Macros per serving:

Calories: 268kcal/serving

Carbs: 43g/serving

Fats: 5g/serving

Protein: 10g/serving

Ingredients:

1 medium red capsicum, de-seeded and sliced lengthways

1 medium yellow capsicum, de-seeded and sliced lengthways

1 large handful shredded purple cabbage

1 large handful baby spinach

3 Helga’s Mixed Grain Wrap

30g Jalna No-Fat Yogurt

5g Wholegrain Mustard

1 tsp parsley

1 tsp lemon juice

Salt and Pepper to taste

 

Method:

  1. Start by combining the ingredients for the dressing. Combine your yogurt, wholegrain mustard, parsley, lemon juice and salt and pepper in a small ramekin.
  2. Lay out your individual wraps, and spread an even amount of the dressing over the wrap, thinning out toward the edges.
  3. Evenly place your vegetables in rows, moving diagonally across the wrap, like the below picture:

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4. Start rolling tightly until it is completely rolled into a wrap. With the edges face down, using a sharp knife cut the wrap into small pieces, about 4-5 per wrap.

5. Serve immediately or preserve overnight.

Warm Fig and Feta Salad

Serves 1

Macros:

Calories: 208kcal/serve

Carbs: 38g/serve

Protein: 7g/serve

Fats: 4g/serve

Ingredients (Salad):

180g Butternut Squash, cubed

40g Spanish Onion, thinly sliced into rings

1 tsp minced garlic

2 Medium Figs, quartered

25g Reduced Fat Tasmanian Feta

1 tbsp fresh coriander

 

Ingredients (Dressing):

6ml Balsamic Vinegar

5g Pure Australian Honey

1 tsp Stevia

 

Method:

  1. Preheat oven to 200 degrees celsius. Spread squash and onion evenly across an oven-proof dish, and evenly paste the minced garlic over the top. Place in the oven and monitor as the vegetables soften, for approximately 20 minutes.
  2. Meanwhile, layer your spinach in a salad bowl and mix together your dressing ingredients in a separate ramekin. Set aside.
  3. Remove vegetables from the oven once ready, and top onto your spinach. Take your quartered figs and top the warm vegetables with them, followed by crumbling your feta over the salad. Finally, top with the coriander, and drizzle over the dressing. Serve immediately.

 

Spanish Baked Eggs

Makes 1 serving

Macros:

284kcal/serving

Carbs: 10g/serving

Protein: 23g/serving

Fats: 17g/serving

 

Ingredients:

2 eggs

½ can organic diced tomatoes

20g kale

1 large fresh jalapeno pepper, thinly sliced

½ bunch fresh basil

1 tsp paprika

1 tsp ground cumin

1 tsp minced garlic

25g Light Tasty Cheese

 

Method:

  1. Preheat oven to 180 degrees, then pour in your canned tomatoes, mixing in with spoon the garlic and spices. Scatter your kale atop the tomato mixture, then press into the mixture using your spoon so it’s lightly covered.
  2. Create two wells in the mixture, cracking 1 egg into each of them.
  3. Sprinkle your cheese around the eggs, followed by your sliced jalapeno. Then place in the oven for approximately 20 minutes.
  4. Remove from the oven once the cheese has begun to slightly brown on top. The mixture should be bubbling upon removal from the oven.
  5. Top with your fresh basil, and season with salt and pepper to taste. Leave the mix to settle before serving hot with a side of rye toast.

 

Moroccan Lamb Salad

Macros:

408kcal per serve

Carbs: 28g/serve

Protein: 32g/serve

Fat: 18g/serve

Serves 2

 

Ingredients:

250g Kogjac Spaghetti Style Noodles

40g Spinach

1 Whole Avocado (approximately 120g)

1 bunch radishes, thinly sliced

1 red onion, thinly sliced

160g or ¾ can of chickpeas, drained and patted dry

2 tsp Moroccan spice

½ Lebanese cucumber, thinly sliced

200g Lamb Leg steak, trimmings cut off

1 tbsp fresh coriander, roughly chopped

1 birdseye chili, finely chopped

½ tbsp sesame seeds, to top

 

Dressing:

1 lemon, juiced

15ml soy sauce or tamari sauce

½ tbsp stevia

 

Method:

  1. Start by rinsing the kojnac noodles under hot running water until their natural smell subsides; then divide the mix into two, and place on two plates as the base of the salad.
  2. Top with your spinach, and in a separate bowl combine your cucumber, radishes and onion and gently toss. Split the salad mix and divide between the two plates.
  3. Toss your chickpeas in half the mix of Moroccan spice and toss in a non-stick pan for approximately 15 minutes, or until browned. Don’t let the chickpeas sit stationary for more than a minute, or they will begin to pop. Once browned, remove from heat and divide the mix between the two salads.
  4. Lightly dust your lamb steak on both sides with the remaining Moroccan spice, then add to your non-stick pan on high heat. Only cook on each side for approximately 4 minutes, ensuring you only cook each side once so the meat doesn’t toughen. Once cooked medium rare, remove from pan and transfer to chopping board, slicing the meat by approximately 1 inch each piece. Divide approximately 100g of meat (weighed raw) per plate.
  5. Decoratively add your sliced avocado to the salad.
  6. Mix your coriander and fresh chili in a small ramekin and top the lamb. Finally, sprinkle the sesame seeds on both salads to finish.
  7. Mix all the dressing ingredients in a small bowl, and dividing the mixture, dress each salad.
  8. Serve immediately.

 

Baked Banana Oat Bowl

Makes 1 serving

Calories: 490kcal/serving

C = 59g

F = 18g

P = 22g 

A great winter warming brekkie bowl that has the same consistency of cake. Kind of like dessert for breakfast!

 Ingredients:

 60g Old Fashioned Organic Oats

50g Mashed Banana

20g Mixed Nuts

1 egg white

1 tsp Stevia

16g Powdered Peanut Butter

Boiling Water, for fluffing

Method:

1. Mash your banana and oats together in a ceramic bowl, then stir in your egg white and stevia until thoroughly mixed. 

2. Pour in some boiling water, stirring as you pour until you have a smooth, yet thick consistency. Leave the oats to sit and soak up the water for 2-4 minutes, then return to them and add more water if needed. Place in your oven at 200 degrees celsius for 15 minutes, or until golden brown on top.

3. Mix up your powdered peanut butter to the desired consistency with water, then once your oats are baked to your liking, drizzle it over the top along with your mixed nuts. Dig in! 

Chocolate Banana Mug Cake

Makes 1 serving

Macros: 

Calories: 459Kcal/serving

Carbs: 44g

Fats: 22g

Protein: 29g

Ingredients:

– 30g Buckwheat Flour

– 1 tsp baking powder

– 1 whole egg, 2 egg whites

– 1 banana, mashed

– 5g raw cacao powder

– 6-7 Stevia Flavourdrops, or natural sweetener of your choice (i.e. Stevia, Agave Syrup, Honey)

– 50ml Unsweetened Almond Milk

Toppings:

– Peanut Butter

– Desiccated Coconut

Whatever you like! 

Method:

1. Mix all ingredients together in a large mug, ensuring all ingredients are thoroughly combined. Your mixture should be fairly thick when it’s finished. 

2. Microwave the mug for 2 minutes, monitoring it closely. It will most likely start to rise out of the mug at about the minute mark, at which point stop the microwaving for a few seconds, allow the cake to deflate slightly, then continuing microwaving. 

3. Remove when the cake has risen and no longer falling back in. Top with desired toppings and enjoy hot!

Bangin’ Berry Pancakes

(Low-Carb, Gluten-Free)

Makes 1 serving

Macros (without toppings)

327kcal per serving

Carbs: 23g

Fats: 16g

Protein: 22g

Macros (with toppings)

405kcal per serving

Carbs: 28g

Fats: 20g

Protein: 28g

Ingredients:

12g Almond Meal

125g Tamar Valley Raspberry Greek Yogurt (No Added Sugar Variety)*

1 whole egg, 1 egg white

20g Buckwheat Flour

Coconut Oil (for frying)

30ml Unsweetened Almond Milk

1 tsp Stevia**

1 tsp baking powder

*you can use whichever Greek Yogurt you like, but I love Tamar Valley’s range, and this particular flavoured yogurt makes the pancakes naturally sweet without adding too many additional sugars like honey, or agave syrup.

 

**or whichever sugar substitute you prefer

Toppings:

 12g PB2

15ml Lite Coconut Milk

5g Chia Seeds

Method:

1. Mix all ingredients for the batter together in a large bowl, except for the almond milk. You will find the batter becomes quite thick with the addition of the greek yogurt, so add in the almond milk only as you need it. You want the mixture to be thick, but not runny – so find a consistency mirroring that of a regular ‘Shake It’ Pancake mix you might pick up from the supermarket.

2. Once thoroughly combined, heat your pan over medium heat, letting a small amount of coconut oil coat the surface area. Leave the pan to heat for about 2 minutes before adding your mixture in medium sized spheres. I recommend only doing one at a time in order to keep an eye on the cooking process, these pancakes burn easily.

3. Let the bubbles slowly rise to the surface of the pancake, then gently flip it over. The whole process per pancake should take about 120 seconds, depending on how hot your stove is.

4. Once the pancakes are cooked, top with your PB2 (Powdered Peanut Butter – I mix this with the coconut milk instead of water to make it creamier), Chia Seeds, or whichever toppings you like!

Paleo Coconut Banana Loaf

Paleo Coconut Banana Loaf

(Gluten-Free, Dairy-Free, Refined Sugar-Free)

Makes one loaf (12 Slices)

Macros:

Calories: 181kcal per serving

Carbs: 19g

Fat: 10g

Protein: 4.6g

 

Ingredients:

6 large eggs

1 tbsp cinnamon

1 tsp pure vanilla extract

1 tsp baking powder

4 and a half overripe bananas (keep one half for decoration)

⅓ cup coconut flour

30g almond meal

¼ cup coconut oil

¼ cup honey

1 pinch sea salt

 

Method:

1. Preheat oven to 160 degrees and line a rectangular pan with coconut oil and baking paper. Then combine your dry ingredients (almonds, coconut flour, cinnamon, baking powder, salt) in a large bowl and mix well.

2. In a separate bowl, take your mashed bananas and whisk in your 6 eggs, vanilla and honey. Ensure your wet ingredients are completely combined before mixing the wet and dry ingredients together.

3. As you’re combining the wet and dry, slowly stir in your melted coconut oil. The mixture should eventuate into a thick batter.

4. Pour the batter evenly into your pan and use a spatula to even out the top. Cut your half extra banana into slices and decorate these across the top of your banana loaf. Finally, place in the oven for approximately 15 minutes.

5. At the 15 minute mark (or when the top starts to brown) place some foil over the top of the banana bread to ensure it doesn’t burn. Then place back in the oven for an additional 40 minutes, or until a skewer can be poked through the loaf and comes out clean.

5. Serve warm with a drizzle of honey over the loaf.