BLACK BEAN BROWNIES

Ingredients:

  • 1 can (420g) black beans, drained
  • 1/4 cup cacao powder
  • 1/4 cup honey
  • 1/4 cup raw sugar
  • 1/3 cup olive oil
  • 1 teaspoon vanilla essence
  • 1/2 teaspoon bi-carb soda
  • 1/4 teaspoon salt
  • 2 large eggs
  • 3/4 cup chocolate chips (I used a 200g Lindt chocolate bunny 😛 )

Method:

  1. Add all ingredients except eggs and chocolate into a blender or food processor and mix until smooth
  2. Add 2 large eggs and mix again until smooth
  3. Stir in 1/4 cup chocolate chips
  4. Add mixture into greased or lined baking tray
  5. Sprinkle remaining chocolate chips onto top of mixture
  6. Bake for 25 – 30 minutes at 180 degrees Celsius or until cooked through
  7. Serve and enjoy!

This recipe is:

  • High in fibre
  • A great source of plant protein

OVERNIGHT OAT & CHIA CUPS

If you’re not a morning person like me, you probably try to delay getting out of bed for every minute possible… An extra 5 minutes in bed beats getting up and making a hot breakfast (or is that just me?).

These Overnight Oat & Chia Cups are my new favourite breakfast. They’re quick, easy, convenient AND healthy – perfect for lazy but health-conscious people like myself!

Method:

  1. Add 3 tablespoons rolled oats + 1 tablespoon chia seeds to a cup
  2. Add your milk of choice (I used soy) until the oats and chia seeds are completely covered and soaked
  3. Refrigerate overnight
  4. In the morning, top up with more milk
  5. Add your favourite toppings!

I added banana, sultanas, peanut butter, sunflower seeds and more chia seeds!

This recipe is:

  • High in fibre and a great source of protein
  • Super quick and easy to make
  • Perfect for on-the-go (try making it in a Keep Cup or takeaway container!)
  • Suitable for breakfast or as a snack

Be sure to tag me or let me know if you try this!

APPLE & CHIA CRUMBLE

You know a recipe is good when your family demolishes it in one sitting… The perfect dessert on a chilly winter’s night – this Apple & Chia Crumble only has 6 ingredients and is the perfect healthy alternative to a traditional apple crumble!

Ingredients:

  • 6 small apples, diced
  • 1 cup rolled oats
  • 3 tablespoons chia seeds
  • 3 tablespoons cinnamon
  • 3 tablespoons brown sugar
  • 2 tablespoons sultanas

Method:

  1. Add the diced apples, brown sugar, cinnamon + 100mL water to a pan and simmer until soft
  2. Remove apples from heat and place into a baking dish
  3. In a separate bowl, mix the rolled oats, chia seeds and sultanas together, then sprinkle over apples
  4. Bake for 10-15 minutes or until golden brown
  5. Serve with yoghurt or ice cream and enjoy!

This recipe is:

  • High in fibre
  • Low in saturated fat
  • Lower in sugar

BANANA, CINNAMON, NUT & SEED LOAF

It’s definitely been a while since my last food post… But some things never change (like my cooking skills), so we’re still keeping it simple with this banana, cinnamon, nut & seed loaf.

Using Rachel from The Naked Truth Australia’s version as a base, I modified according to taste and the ingredients I had at home. Coincidentally, we didn’t have normal flour but actually had almond meal, so this version is also gluten free!

Wet Ingredients
  • 3 bananas
  • 2 eggs
  • 3 tbs rice bran oil (or whatever oil you have)
  • 2 – 3 tbs honey
Dry Ingredients
  • 1 cup almond meal or plain flour
  • 1 tbs bicarb soda
  • 2-3 tbs ground cinnamon
  • 1 tbs chia seeds
  • 1 tbs pumpkin seeds
  • 2/3 cup lightly chopped walnuts
Method
  • Add 2 and 1/2 of the banana and all other wet ingredients into a blender or food processor and mix
  • In a separate bowl combine the dry ingredients
  • Add wet mixture to dry mixture and stir through
  • Pour mixture into lined dish and decorate with remaining banana and some whole walnuts
  • Bake at 180 degrees Celsius for 20-30min or until cooked through
  • Cool, serve and enjoy 😋

We served ours with some yoghurt and chocolate ice cream for dessert 😋

This banana loaf is:
  • Gluten free
  • Source of fibre and polyunsaturated fats
  • Suitable as breakfast (toasted or served with peanut butter) or dessert (ice cream)!

GREEN MONSTER SMOOTHIE BOWL

Refreshing smoothie bowls are one of my favourite breakfast/brunch foods. Super easy to make and one of the best ways to incorporate your daily serves of greens! This Green Monster is one of my go-to recipes. How beautiful are the different emerald shades?!

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What you’ll need (makes 1 serve):

  • 1 cup kale leaves, washed
  • 1/2 cup frozen blueberries
  • 1/2 cup frozen blackberries
  • 2 heaped teaspoons wheatgrass powder
  • 1 heaped teaspoon spirulina powder
  • 250mL calcium-fortified soy milk (or alternatives)
  • 2 tablespoons muesli
  • Fresh fruits (I used starfruit)
  • Blender

Steps:

  1. Mix the kale, frozen berries, wheatgrass powder, spirulina powder and soy milk in the blender and blend until smooth (should be a relatively thick, frozen consistency).
  2. Pour blended smoothie into bowl, top with muesli and fresh fruits.
  3. Serve and enjoy!

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Notes:

  • Substitute the soy milk for regular low fat milk, other fortified milks or apple juice.
  • Get creative and top up with your favourite seasonal fruits!

Nutrients:

  • Makes up 2 serves vegetables, 2 serves fruit, 1 serve dairy and 1 serve grains
  • Packed full of antioxidants, magnesium, iron, folate, potassium, fibre, calcium, vitamins A, C and K

CHUNKY VEGETABLE SOUP

Flu season has just passed, but many of us are still suffering from the last symptoms. This chunky vegetable soup with a tomato base will help to replenish the fluids and many much needed vitamins and minerals in the body.

Ingredients (Serves 4 – 6):

  • 2 x large carrots
  • 2 x stalks celery
  • 2 x medium capsicums
  • 3 x florets cauliflower
  • ½ x cup frozen corn kernels
  • 2 x cloves garlic, finely chopped
  • 1 x large can whole peeled tomatoes, no added salt
  • 1 x can five-bean mix, no added salt
  • 1 x litre water
  • 1 x teaspoon canola oil

Steps:

  1. In a large pot, heat the canola oil and add chopped garlic.
  2. Once heated, add the carrot, celery, capsicum and cauliflower and stir fry until almost cooked through.
  3. Add the can of peeled tomatoes, including juice, then add 1 – 2 litres water (depending on preferred consistency and dilution).
  4. Bring to the boil, before adding frozen corn kernels and five-bean mix.
  5. Once boiled, serve and enjoy.

Notes:

  • Using the peeled tomatoes as a soup base is a healthier alternative to stock soup bases. If you prefer a more intense flavour, be sure to choose reduced-salt or low salt stock options.
  • Add any seasonal vegetables! This is a great dish for clearing out the fridge or using leftovers.

Nutrient Break Down:

  • 1 x serve (approx. 1 x large bowl of soup) makes up 3 to 4 serves of vegetables
  • Full of fibre, protein, iron, potassium, magnesium, beta-carotene, B vitamins, and vitamins A, C and K

MINI SPINACH AND HAM FRITTATAS

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What you’ll need (serves 2 – 3):

  • 4 x eggs
  • 1/4 x cup skim milk
  • 1 x cup spinach leaves, roughly chopped
  • 2 x slices shaved ham, roughly sliced
  • 1 x slice cheese, roughly chopped
  • 1 x muffin tray

Steps:

  1. Whisk the eggs in a large bowl, before stirring in the milk.
  2. Once smooth, fold in spinach, ham and cheese into egg mixture.
  3. Lightly grease the muffin tray or line with baking paper. Pour egg mixture into tray.
  4. Bake at 180 degrees for 15 minutes, or until egg is cooked and fluffy.
  5. Cool, serve and enjoy.

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Notes:

  • As always, substitute the ham and spinach for your favourite ingredients!
  • Where possible, choose low fat or reduced fat dairy options.

Nutrient Break Down:

  • 3 x mini frittatas makes up 1 and 1/4 serve of meat/poultry/fish, 3/4 serve of dairy and 1/2 serve of vegetables
  • Full of protein, fibre, calcium and vitamins A, D, E and C

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4-INGREDIENT BREAKFAST CUPS

You can probably tell by now that I’m not one for really complicated recipes and dishes… Seemingly always rushing out the door or from one place to another, especially in the mornings, breakfast must be satiating and not take more than 15 minutes to prepare…

I made this yesterday morning in the usual early morning flurry (because I’d slept in again, what else is new). It took about 5 minutes to throw everything into the bowl, and the 15-minute baking time was spent otherwise rushing about the house panicking and trying to look presentable.

The point is, at the end of the day I got my extra five minutes of sleep, still managed to prepare a nutritious and tasty hot breakfast and make it to work in time. Win-win.

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What you’ll need (serves 1 – 2):

  • 2 x oven-proof bowls (or a regular muffin tray)
  • 2 x slices wholegrain bread
  • 1 x cup spinach leaves
  • 2 x eggs
  • 1 x slice cheese

Steps:

  1. Line each bowl (or two muffin-tray spots) with the slices of bread, creating a bowl with the bread
  2. Evenly line the bread-bowl with spinach leaves, still leaving the bowl-shape in the middle
  3. Crack eggs into bowl-shape
  4. Bake at 180-degrees for 10 minutes, or until egg whites are cooked
  5. Place half a slice of cheese over each egg
  6. Bake for another 5 minutes, or until cheese is melted
  7. Cool, serve and enjoy

Notes:

  • Make this a 5-ingredient breakfast cup by adding ham after the spinach!
  • Where possible, choose low-fat or reduced fat cheese options.

Nutrient Break Down:

  • 2 x breakfast cups makes up 2 serves of grains, 1 serve of vegetables, 1 serve of meat/poultry/fish and 1/2 serve dairy
  • Full of fibre, protein, calcium and vitamins A, D, E and C to kick start your morning

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TROPICAL FRUIT JUICE ICE BLOCKS

What you’ll need (quantities may vary depending on the size of ice block moulds):

  • 800mL Apple juice
  • 800mL Orange juice (I used Nudie Nothing But Oranges Double Pulp)
  • 1/2 fresh orange, skin on and washed
  • 1/2 small apple
  • 1 x small peach
  • Ice block moulds

Steps:

  1. Cut the apple, orange and peach into small slices (halve if necessary)
  2. Insert fresh fruit slices into ice block moulds, pressing up into sides
  3. Fill up moulds halfway with apple juice
  4. Place into freezer and freeze for 2 hours, or until set
  5. Fill up moulds the rest of the way with orange juice
  6. Once set, take out of freezer and enjoy 🙂

Notes:

  • Substitute ingredients for your favourite fresh fruits or juices!
  • Peel oranges before inserting into moulds if you don’t like the tangy taste.
  • For a stronger and sweeter orange flavour, use orange juices with pulp (or double pulp as I did).

Nutrient Break Down: 

  • 1 x ice block makes up 1 serve of fruit (or half, depending on size of moulds)
  • Full of fresh fruity goodness, such as vitamin C, vitamin A, potassium and fibre

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CINNAMON CRUNCH TOASTED MUESLI

 

Ingredients (all quantities and ingredients variable depending on preference):
(Makes approx. 4 serves)

  • 2 cups rolled oats
  • 1 tablespoon raw walnuts, roughly chopped
  • 1 tablespoon raw almonds, roughly chopped
  • 2 tablespoons raw cashews, roughly chopped
  • 1 tablespoon dried cranberries
  • 2 tablespoons dried raisins
  • 1 tablespoon chia seeds
  • 1 tablespoon flaxseeds
  • 1/2 tablespoon ground cinnamon

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Steps:

  1.  Mix all ingredients except cinnamon in a bowl.
  2.  Sprinkle cinnamon to taste, and mix again.
  3.  Line a baking tray with foil, and thinly and evenly spread muesli mix onto pan.
  4.  Bake at 150 degrees Celsius for 20 minutes, or until golden brown or crunchy.
  5.  Allow to cool before serving with your favourite milk or yoghurt, or storing in a jar for later!

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Notes:

  • Substitute other fruits, nuts or seeds to suit your own taste!
  • When choosing dried fruits, be sure to choose varieties that don’t have added sugar.
  • Opt for raw nuts rather than salted – increased sodium intake also increases blood pressure.
  • Be weary of adding too much dried fruit – fructose is still sugar!
  • Try adding dried coconut flakes, sesame seeds, pumpkin seeds, goji berries etc. for different textures!
  • Too crunchy for you? Try a soaked muesli! Soak the oats in water or your preferred milk overnight with the ground cinnamon. Mix with other ingredients before serving – either cold, or heated up.

Nutrient Break Down:

  • Oats are an excellent source of dietary fibre, protein, magnesium and iron.
  • Nuts are rich in magnesium, protein, iron, polyunsaturated fats, monounsaturated fats (“good fats”), calcium, vitamin E, zinc and fibre. Be sure to consume only a small portion each day, though, as they are also high in kilojoules!
  •  Seeds are also rich in magnesium, iron, fibre, “good fats” and potassium.
  • Phytic acid in oats, nuts and seeds may inhibit the absorption of many nutrients. Soaking these ingredients before cooking may help, but studies are still conflicting regarding its effectiveness.
  • 1 serve (approx. 3-4 tablespoons) provides:
    • 1 serve of grains
    • 1/2 serve of fruit
    • 1/2 serve of lean meat/poultry/nuts & seeds
    • Served with 250mL milk or yoghurt or dairy alternative: + 1 serve of dairy