The one thing I hear over and over when I speak to clients about reducing the amount of bread they consume from their diet is "I just love having a crunchy, toasted piece of bread with my bowl of soup".... Well, this may not be bread, but it sure is crunchy and is absolutely delicious with your bowl of soup. Filled will flaxseeds and chia seeds, you are bound to get your dose of Omega 3's with just a couple of these. Omega 3 is an essential fatty acid that our body is unable to produce by itself and therefore has to be consumed through food sources (or supplements). It is extremely important for us to consume Omega 3's as they fuel our brains and work as a natural anti-inflammatory.
1 cup Golden rolled flaxseeds
3 tablespoons chia seeds
1 cup water
3 tablespoons sunflower seeds
3 tablespoons pumpkin seeds
pinch salt and pepper
1 teaspoon garlic powder
1 teaspoon dried thyme or rosemary
Mix flaxseeds and chia seeds and cover with water. Let mixture stand for 15-20 minutes.
Preheat oven to 100 degrees and line tray with baking paper.
After the time has passed, add all other ingredients, mix well and then spread evenly on tray. Bake in oven for 1.5 hours, flip and bake for a further 1 hour. Allow to cool and then break into crackers. Store in glass container in the fridge.
Makes several crackers
3pm hits and you are scrounging around the kitchen looking for something to eat. Keeping a jar of this trail mix in your fridge will you overcome reaching for that chocolate biscuit or packet of chips. High in protein and good fats a small serve will keep you going until its time for your next meal
½ cup pumpkin seeds
½ cup sunflower seeds
½ cup unsweetened shredded coconut
½ cup goji berries
2 tablespoons cacao nibs
Combine all ingredients and store in jar in the fridge.
Serves 4 (1 serve = ½ cup)
Do you get bored of eating veggie sticks and dip all the time? If so, then you will love these crackers as much as I do. They make a fabulous alternative to any processed cracker you buy from the store and are so filling and nourishing. They taste great with tahini, hummus, avocado and nut butters. Be adventurous and top them with anything you desire. Being made from almond flour, you will find that they are filling and you won’t need to eat more that 2-3 at a time.
2 cups blanched almond flour
1 large egg
½ teaspoon sea salt
½ teaspoon black pepper
Place almond flour, egg, salt and pepper in food processor. Pulse until dough forms. You may need to add a little water. Place dough between 2 pieces of baking paper and roll out dough to 2mm thick. Cut into 5cm squares and sprinkle with salt and pepper.
Bake in oven for 12-14 minutes at 170 degrees.
Makes 20 crackers
I love versatile recipes and these muesli bars are exactly that. Making them is as easy as taking some of the already prepared muesli (which I generally have a batch sitting in my fridge so breakfast is ready to go) adding a few additional ingredients and baking to end up with sweet, chewy bars of goodness.
350g Natural Muesli (get the recipe here)
3 free-range eggs
1 teaspoon vanilla paste
½ teaspoon ground cinnamon
¼ cup cold-pressed olive oil
¼ cup honey
Preheat oven to 160 degrees. Line baking tin with baking paper.
Combine muesli, LSA, eggs, vanilla, cinnamon, oil and honey.
Spoon mixture into pre prepared tin.
Bake for 25-30 minutes until golden.
Allow to cool before cutting.
Store in glass container in fridge.
Makes 16 bars
I found this recipe in The Healthy Chef cookbook and immediately fell in love with it. It's so easy to make and I always have some pre-sliced in the freezer to pull out when I (or my kids!) feel like having a snack or an alternative breakfast option. You can swap the spelt flour for almond meal to make it gluten free, making it suitable for many dietary needs.
450g red apples, grated
2 tsp baking powder
¼ tsp sea salt
3 free-range eggs
¼ cup cold-pressed olive oil
½ tsp ground cinnamon
1 tsp vanilla bean paste
2 cups wholemeal spelt flour (or replace with 200g almond meal)
Preheat your oven to 180 degrees and line a loaf tin with baking paper on the bottom and sides.
Combine grated apple, baking powder, salt, eggs, oil, cinnamon and vanilla into a bowl and mix well.
Add wholemeal spelt flour and mix lightly. Make sure not to over mix so that the bread does not become too hard.
Spoon the mixture into your loaf tin.
Bake for 1 hour or until cake tester skewer comes out clean. Baking times may vary so check after 45 mins and cover with foil if necessary.
Remove from the tin and allow to cool for 1 hour.
Makes 1 loaf
Adapted from The Healthy Chef
The health benefits of coconut has been so controversial over time, but I have no doubt that this saturated fat which is full of lauric acid (which is found in breast milk, and will boost your immune function while helping your body kill viruses and yeasts) should be a regular inclusion in your diet. These balls are fabulous to have stashed away in the fridge/freezer, and really hit the spot when you are looking for something small to snack on. Thanks Kirsti Pesso for these little gems.
2 cups shredded coconut (plus more for rolling)
2 teaspoons coconut oil, melted
Juice of half a small orange
Zest 1 small orange
2 tablespoons maple syrup
2 tablespoons sesame seeds
2 tablespoons coconut milk
2 tablespoons vanilla extract
1 teaspoon cinnamon
Pinch celtic salt
4 Medjool dates, pitted
Process all the ingredients except for the dates.
Add one date at a time and pulse until combined.
Roll into balls and then roll through the extra shredded coconut.
Chill in fridge or freezer before serving.
Serves 14-16 balls
My kids have always loved having a muesli bar added to their lunch box, or as a snack on the weekend. But they had to go when we made the change to become a sugar free home, so I needed to find a school friendly (nut free) replacement. These have the perfect balance of sweetness from the raw honey and dried fruits while still providing all that nutritional goodness. It's so easy to make, and easy to adapt to whatever you have in your pantry. Best of all the kids love them!
½ cup sunflower seed butter (or any nut butter / tahini)
¼ cup raw honey
¼ cup coconut oil – melted
1.5 cups rolled oats (gluten free alternative)
¼ cup linseed meal
¼ cup chia seeds
¼ cup dried cranberries or sultanas
¼ cup sunflower seeds
1 tablespoon vanilla extract
2 teaspoon cinnamon
pinch of salt
Prepare 8x8 dish with parchment paper.
Melt sunflower seed butter, honey and coconut oil on low heat until liquid form and set aside.
Combine all other ingredients together in a medium bowl.
Add wet mixture to dry mixture and mix until well combined.
Press mixture into pre-prepared dish.
Freeze for 30 minutes and then cut into 16 squares.
Keep in well sealed glass container in the fridge.
Serves 16 slices