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Recipe Modification

anzac

Healthy Anzac Biscuits

Ingredients
2 ½ tablespoon of olive oil
1 tablespoon of water
2 tablespoon of rice syrup
1 cup oats
1 cup of desiccated coconut
1 teaspoon of baking soda

Even our kiwi classics can be modified. Even I first look at a recipe that I want to modify to make healthier I ask myself the following questions regarding fat, salt and sugar.
Can it be left out?
Can the amount be decreased?
Can a substitute be used to improve the nutritional value or taste?
Could other ingredients be added to improve the nutritional value?
Can the preparation or cooking methods be changed to reduce the fat content?

Larissa

Director / Nutritionist 

Sugar Free Granola

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You’re not alone if you find the breakfast cereal alise confusing. There are hundreds of different options on the market, from pre packaged porridge, toasted muesli, cereals, cereals with added fruit and then there is kids cereal! So what do you need to look for and how to you avoid craving into your kids begging for the cereal with their favourite cartoon caracter on the front….
The most important points to look for are:
– Wholegrains
– High in fibre (>8g/100g)
– Low in sugar (<15g/100g or <20g/100g for cereals containing dried fruit)

Having breakfast cereal in the morning also gives you a great base to add some other great nutrients such as yoghurt or trim milk for calcium and protein or fruit for some great vitamins and minerals.
And remember that research has shown that for both adults and children, those that had a good breakfast had betters outcomes for memory and concentration which in hand leads to a better performance at work or school. Also people that regulary eat breakfast have been shown to have a more nutritious diet in general as they eat less fat, more fibre and having greater intakes of vitamins and minerals along with being lower in weight as they are less likely to overeat later in the day.
My favourite picks for breakfast are:
– 1/3 cup of oats made into porridge with trim milk, 1 Tablespoon of LSA and a sprinkle of blueberries
– Overnight oats, 1/4 cup of oats, 2 Tablespoons of buckwheat, 2 Teaspoons of chia seeds, 1 teaspoon each of sunflower and pumpkin seeds, just covered with trim milk and left to soak over night. Serve in the morning with a sprinkle of blueberries.
– 2 x poached eggs on a bed of spinach and kale, with 1/2 tomato and 1/2 tomato (serve with 2 x wholegrain toast if needed)
– 1/2 cup of my homemade sugar-free granola with natural unsweetened yoghurt ( to make gently bake oats, quinoa, buckwheat, brazil nuts, cashew nuts, almonds, pecans, sunflower seeds, chia seeds, pumpkin seeds with grated ginger, and a touch of cinnamon)
ALL SERVED WITH A GREEN SMOOTHIE ON THE SIDE…..Delish!

Larissa

Director / Nutritionist 

Canned Vs Fresh

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I was in the supermarket this morning (no surprise there!) and I was buying beetroot. I love beetroot.
But unlike most vegetables my love affair for beetroot didnt start when I was a child. But it wasnt the taste I had an issue with. It was the colour. Or more to the point, the colour it made everything else on my plate. Yes thats right, Im talking about canned beetroot.
These days I choose fresh beetroot, as the canned varieties generally have added sugar and salt. Beetroot is a root vegetable which is ~10g carbohydrate/100g, of which most is naturally occuring sugar. If you are choosing the canned variety for the convenience, drain and even rinsing the beetroot will reduce the salt and sugar added…
Today for lunch I made a quick and easy raw beetroot salad. Go on…give it a go…

RAW Energy Salad

Ingredients

1 raw beetroot
1 raw carrot
3 Tbsp raisins
5 mint leaves
1 Tbsp sunflower seeds
1 Tbsp pumpkin seeds
2 tsp sesame seeds
1/2 lemon
1/2 Tbsp olive oil
1/2 Tbsp balsmaic vinegar
pepper

Method 

1. Put the raisins in a bowl and pour boiling water over them. Leave for 3 minutes or until fat and juicy.
2. Grate the beetroot (straight into a bowl to prevent a red mess!) and carrot.
3. Gently toast the seeds in a fry pan on a low heat. (no oil).
4. Dice the mint and drain the raisins. Add to the bowl and mix.
5. Pour over the liquids and mix.
6. Add pepper to taste and sprinkle seeds on top.
Enjoy!

Larissa

Director / Nutritionist 

Homemade Baked Beans

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Baked beans. Not only are they one of the original comfort foods, they are also a kiwi classic.
Every kiwi kid has been brought up on Wattie’s Baked Beans and they remain a favourite for many kiwi adults. Not only do they make a hearty breakfast, they also make a tasty snack, are great addititions to any chilli mix and can even be a made into a quick and easy dinner!

Baked Beans are made from navy beans otherwise known as haricot beans. They are part of the legume family and have zero fat, are high in fibre and are one of the highest sources of plant protein and they are CHEAP! Baked beans in a can also contain alot of sugar and salt….So like always I thought I would try make my own homemade version by seeing what I could take out, what I could subsitute and what I could add to make it more nutritious.

1 x can of 5 bean mix (rinsed in cold water)
1 x can of chopped tomatoes
2 tsp tomato paste
1/4 onion
1 celery stalk
1 clove of garlic
2 tsp of chipotle sauce
1 x small handful of corriander, chopped
cracked pepper to taste
Finely dice the onion, celery and garlic and sautee on a light heat in a saucepan.
Rinse the beans in a colendar with cold water and add to the saucepan with the chopped tomatoes and paste.
Simmer gently for 5 minutes and add the chipotle, corriander and pepper and then simmer for another 5. Add a dash of water or apple cider vinegar if needed.

Larissa
Director / Nutritionist

‘Healthy Caramel Slice’

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I love caramel. On the rare occasions I want something sweet it is normally caramel based (or ice cream but thats another story). I will pass on chocolate any day but the beige, creamy, caramelized under tones get me everytime.
So of course I had to modify and come up with a healthier version…..

Ingredients

BASE
1/2 cup raw cashew nuts
1/2 cup raw almonds
1 cup of dates
3/4 cup of water
TOPPING
4 Tbsp Cacao
1 cup of dates
3/4 cup of hot water

Method
Place the cashew nuts, almonds dates and water in a food processor and blend until it becomes a fine crumb and then clumbs into a ball.
Press into a slice tin.
Place the dates and hot water into the blend and leave for 2 minutes. Then add the cacao and blend until smooth.
This recipe is rich and sweet and incredibly satisfying. AND they are gluten, vegan, refined sugar and dairy free.

Larissa

Director / Nutritionist

The lunch box deleima..

 

IMG_0522I am always on the find of some good, easy to make, healthy “treats/lunch box fillers”. So you can imagine my excitment when I made two successful items in one week. And on top of that they can be frozen too!
The first was for a protein muffin, I tweaked the amount of sugar as I was concerned by how much honey was added and the second was a plain biscuit recipe which I changed castor sugar for rapadura sugar and also the white flour for a combination of coconut and rye flour.
I wrapped the muffins individually in gladwrap and froze them so they are can be grabbed easily. And I also froze half of the biscuit dough so I can quickly whip up a batch if need be :-)

Peanut Butter Protein Muffins

2 large ripe bananas (mashed)
2 Tbsp rapadura sugar / rice syrup / honey
3 Tbsp natural unsweetened yoghurt
1 egg
1/3 cup trim milk
4 Tbsp peanut butter
1 3/4 cups oat flour (blended oats)
1 tsp ground cinnamon
1 tsp baking soda
1 tsp baking powder
Mix wet ingredients in one bowl. In another bowl mix the dry ingredients and then combine the two together. Place into muffin tins and bake at 180 degreeds for 10-15 minutes or until a skewer comes clean.

Saturday Afternoon Delight

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As I was sitting down to a cup of T2 Goregous Geisha this afternoon I really wanted something to munch on, so I headed to the freezer and much to my delight found a Tuppawear container filled of my homemade sugar free peppermint slice.!

And here is the recipe for you to try….

BASE
2 1/2 cups of almond meal
1/2 cup cacao powder
2 tsp baking powder
3 eggs
1/3 cup brown rice malt syrup
1/4 cup water

FILLING
2 cups of shredded coconut
2 Tbsp water
1 Tbsp mint extract
1/2 cup coconut oil, melted

TOPPING
Cacao butter
Coconut oil
Cacao

Preheat the oven to 180 and line a 20cm baking tin with baking paper. Combine the almond meal, cacao and baking powder in a bowl. Whisk together the eggs, syrup, and water and then pour into the dry ingredients and mix well. Spoon the batter into the tin and bake for 20 minutes. Once cooked, set aside to cool.

Pulse the coconut with the water in a food processor until the mixture resembles breadcrumbs and then add the mint extract and mix well. Add the coconut oil and continue to pulse until combined. Press the mint flinging onto the cooled base and refrigerate for 30 minutes.

Then gently melt and cacao butter and coconut oil in a pot and add the cacao powder. Pour over the top of the mint filling and freeze immediately. (this will stop it soaking into the mint :) ).

Once set, cut into squares and remove from the tin. Store in the fridge or freezer.

Enjoy!

The Best Sugar Free Fudge….EVER!

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So I have been at home all week recovery and resting after having spine surgery last Friday. As an incredibly busy and active person this week has been a huge mental AND physical challenge. But I am proud to say I managed to watch 3 movies in one day…..something I have defiantly never done before.
I have been keeping up with my meditation each morning and as the week has processed I am easing back into walking and yoga…Along with this I have tried to remain positive and be grateful for everything…
And also as I have improved this week I have managed to get back into the kitchen…And what did I make first. This amazing sugar free fudge. You must try it!

Sugar Free Salted Peanut Butter Fudge
3 Tbsp Coconut Oil
1/4 cup of Kara coconut cream (Kara is the best and only brand I use…..)
1 tsp Organic Vanilla paste
pinch of sea salt
350g No salt, organic smooth peanut butter

1. Line a loaf tin with baking paper.
2. Melt coconut oil in a small saucepan over a low heat.
3. Once melted add, coconut cream, vanilla paste, sea salt and peanut butter. Once melted and mixed through you can pour out into the lined tin. Smooth the mixture down with the back of a fork and freeze for 1-2 hours. Once set cut and store in the freezer :-)

Happy Weekend!

Mexi-can

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Tonight we are having mexican for dinner and Im pretty excited. Mexican is not only one of my favorite things to eat but also one of my favorite things to cook. Personally I think its hard to beat the combination of chill, coriander and lemon juice and in terms of meat free meals this gets the approval from JS. Bonus!

He is my twist of a mexican bean mix.

Ingredients

oil, a dash
1 onion
1 shallot
2 celery sticks, chopped
3 garlic cloves, finely chopped
1 knob of fresh ginger, finely chopped
1 Tbsp cumin, ground
1 Tbsp coriander, ground
1 chili or 1 tsp ground chili
1 Tbsp cacao powder
1 can chopped tomatoes
1 can refried beans
1 can four bean mix, rinsed
1 can chickpeas, rinsed

Method

In a large saucepan, add a dash of oil and once warm, gently sauté the onion, celery, shallot, garlic and ginger. Add the spice and dry fry for 3 minutes, stirring.
Add the tomatoes and beans and stir. Add cacao and chili.
Simmer for around 20minutes.
Serve with cauliflower rice, homemade salsa, guacamole and cashew cream.!

Delish!

Larissa
Director / Nutritionist

Larissa’s Banana Bread

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Ingredients

250ml coconut oil, melted
3/4 cup coconut flour
3/4 cup almond flour
1 tsp ground cinnamon
2 tsp baking soda
pinch of sea salt
5 ripe bananas
6 eggs
1/2 tsp vanilla paste
2 Tbsp brown rice syrup

Method

  1. Preheat the oven to 160C and line a loaf tin with baking paper.
  2. In a large bowl, combine the dry ingredients – coconut flour, almond flour, cinnamon, baking soda and salt. Mix well.
  3. Place 4 1/2 bananas in a bowl and mash throughly. Slice the remaining half banana diagonally into three or four pieces. Set aside.
  4. In another bowl, whisk together the eggs, vanilla, rice syrup, then stir in the mashed banana.
  5. Pour the liquid ingredients into the dry ingredients and stir with a wooden spoon until combined. Add the coconut oil and continue stirring until mixed.
  6. Spoon the batter into the long tin and spread out evenly. Arrange the sliced banana on top and then bake in the oven for 15 minutes. Then take out and cover with foil and cook for a further 45-50 minutes.
  7. Remove the bread from the oven and cool for 10 minutes before turning out onto a wire rack.
  8. Serve warm from the oven, or top with almond butter.

 

Larissa
Director / Nutritionist