All Posts by vitalassurance

Power Protein Balls

These protein balls are a fantastic option for you when you are looking for something to fill that void.  The protein in the chickpeas and protein powder is bound to leave you feeling full and satisfied.  The combination of ingredients also allows for a slow release of sugar into your blood stream therefore avoiding that sugar spike.

Ingredients:

1 tin chickpeas, drained and rinsed
½ cup chocolate pea protein powder
½ cup quinoa flakes
½ cup cacao nibs
½ cup coconut flakes
¼ cup goji berries
¼ cup maple syrup

Method:

Process the chickpeas until they are silky smooth and then transfer them into a bowl.

Add all other ingredients and mix until well combined and of a sticky texture.

Roll into 2cm balls and keep them stored in a well sealed container in the fridge.

Makes 16 balls

Thyme Infused Coconut Dressing

I can't put my finger on it, but for me creamy dressings always make a salad feel more wholesome. I avoid eating dairy so this is where coconut yoghurt makes a really good replacement. The lemon adds such a beautiful 'zing' that it will be delicious on an vegetables you throw together. 

Ingredients:

¼ cup natural coconut yoghurt (no added sugar)
½ lemon juiced
¼ teaspoon turmeric
1 teaspoon fresh thyme
salt and pepper to taste

Method:

Place all ingredients together in a bowl and whisk until combined.

Add onto any salad you desire or use as a dipping sauce

Makes 1/3 cup

Bright Beet Berry Smoothie

Beetroot's bright, rich red colour suggests that they are high in polyphenols and are extremely important in fighting chronic diseases. They are great for liver cleansing, reducing inflammation and reducing blood pressure. They pair up beautifully with the sweetness from the berries and the yumminess of the chocolate. 

Ingredients:

1 beetroot, peeled and chopped
½ cup frozen blueberries
½ cup frozen strawberries
1 cup baby spinach
1 tablespoon raw cacao
1 tablespoon chia seeds
1 scoop chocolate protein powder (optional)
1 cup cashew milk (or ¼ cup activated cashews and 1 cup of coconut water)

Method:

Place all ingredients in a high speed blender and blend for 60 sec until smooth and creamy. Pour into glass and enjoy.

Serves 1

Coco-berry Smoothie

Here's another reinvention of a classic childhood food, strawberry milkshakes! Rest assured that this recipe contains no dairy and no processed sugars, relying on fresh strawberries and coconut nectar for it's sweetness. You can enjoy this guilt free!

Ingredients:

1 cup frozen strawberries
2 tablespoons desiccated coconut
1 tablespoon coconut oil
1 tablespoon coconut nectar
1 teaspoon vanilla extract
½ cup coconut water
1 cup almond milk

Method:

Place all ingredients in a high speed blender and blend for 60 sec until smooth and creamy. Pour into glass and enjoy.

Serves 1

Mexican Re-fried Beans

What I love about Mexican food is the use of fresh ingredients and the combination of flavours.  This dish, combined with a beautiful green salad, ticks all the boxes of a well combined meal, especially with beans being such a great source of protein and fibre.  It is a light but satisfying meal that is great for entertaining too.  

Ingredients:

1 tablespoon olive oil
1 onion, diced
1 teaspoon cumin
½ teaspoon smoked paprika
1 tin black beans, drained and rinsed
1 punnet cherry tomatoes, halved
salt and pepper to taste

Method:

Heat oil in pan on stove. Add onion and sauté for 5 minutes. Add spices and stir it with the onions.

Add your beans, tomatoes, salt and pepper and carefully stir so that the beans heat up but don’t get too mushy. Cook until tomatoes have become soft.

If you like a little heat, you may chose to sprinkle some chili flakes.

There are so many options for how to eat this dish. It can be part of part of a Mexican fiesta with guacamole and corn chips, it can be served with rice and salad or can be used as a side dish to any animal protein you desire.

Serves 2-4

Perfect Passion Smoothie

I remember the days where Passiona was a staple of mine, a drink full of refined sugar and probably no real passionfruit. I challenged myself to create a smoothie that was going to be healthy and nutritious for me whilst still providing that passionfruit flavour I love so much.... and I think I have done it. It is subtle but it is there and together with the frozen banana and coconut yoghurt, I have all the natural sweetening I need.

Ingredients:

2 passionfruit pulp
1 frozen banana, chopped
2 tablespoons natural coconut yoghurt
2 tablespoons hemp seeds
1 teaspoon cinnamon
¼ teaspoon nutmeg
1 cup cashew milk
Handful ice

Method:

Place all ingredients in a high speed blender and blend for 60 sec until smooth and creamy. Pour into glass and enjoy

Serves 1

Chocolate Fruity Punch Smoothie

This smoothie is like having dessert for breakfast, and really why not? It is so silky smooth and creamy that eating it out of a bowl is really the only way to be able to stop yourself from taking 2 seconds to drink the whole thing. You want to be able to enjoy each chocolatey mouthful.

Ingredients:

1/4 cup almonds
1 peach, pip remove
1/4 cup frozen blueberries
1/4 avocado
large handful spinach
1 tablespoon cacao powder
1 tablespoon maca powder
1 teaspoon vanilla extract
1 cup coconut water
handful ice

Method:

Place all ingredients together in a high speed blender and blend for 60 seconds until smooth and creamy. Transfer into glass and drink immediately.

Serves 1

Chocolate Zucchini Smoothie

No I'm not losing my mind, zucchini and chocolate actually goes together very well, with zucchini adding creaminess to the texture. Thanks to the tahini and cashews, this smoothie will keep you going for hours. Don't knock it until you try it!

Ingredients:

1 red apple, cored and chopped (skin on)
½ zucchini, chopped (peel on)
2 medjool dates, pitted (optional for extra sweetness)
¼ cup activated cashews
1 tablespoon raw cacao
1 tablespoon tahini
2 teaspoons cinnamon
1 teaspoon vanilla
1 cup coconut water

Method:

Place all ingredients in a high speed blender and blend for 60 sec until smooth and creamy. Pour into glass and enjoy.

Serves 1

Stuffed Capsicum with Mung Bean and Vegies

My inspiration for this dish comes from a classic dish from my childhood, where my mum used to make stuffed peppers with rice and mince meat regularly. This is a modern, healthier adaptation of that dish, with mung beans as the hero. Mung beans are a type of small legume and are an excellent source of plant protein, so it's great for vegetarians/vegans. They are also a very filling food, high in resistant starch and dietary fibre. Their high nutrient density makes them useful in defending against chronic, age-related diseases, including heart disease, cancer, diabetes, and obesity.

Ingredients:

250g mung beans, soaked in filtered water overnight
8 red capsicum, tops, core and seeds removed
1 tablespoon coconut oil / olive oil
3 red onions, sliced
2 zucchini, diced
650g mixed mushrooms, diced
1 carrot, diced
2 bok choy, sliced
½ cup fresh parsley, chopped
1 teaspoon tamari
1 teaspoon garlic powder
salt and pepper to taste
½ tablespoon coconut oil / olive oil
1 garlic clove, minced
sprinkle chili flakes
1 can diced tomatoes
400ml tomato passata
100g baby spinach

Method:

Prepare mung beans by rinsing them from the water they have been soaking in overnight and then placing them in a pot on the stove. Cover with water and bring to the boil, reduce heat to a simmer and allow mung beans to cook for 20-25 so that they still have some crunch. Once cooking time is complete, drain and rinse and cold water.

Whilst mung beans are cooking, prepare the red capsicum and set aside.

Heat your oil in a fry pan and add your red onions. Allow these to caramelise so try not to stir them too often but make sure that they do not burn. This can take approximately 20-25 minutes. Once you are happy with the onions, add the zucchini, mushrooms, carrot and bok choy. Allow all the vegetables to sauté for 10 minutes, stirring occasionally.

Add your fresh parsley, tamari and seasoning. Give it a good stir to make sure it is all combined.

In a large bowl, mix together the mung beans and vegetables.

Prior to stuffing the capsicum, heat an oven-proof dish with the oil. Add the garlic and chili, giving it a quick stir. Add your passata and diced tomatoes and bring to the boil. Whilst you are waiting for this to occur, you can start stuffing your capsicum with the mung bean and vegetable filling. You don’t want it to overflow, but fill it enough so that the capsicum is filled.

Once the sauce is boiling, add your spinach and allow it to wilt. Add your capsicum (standing them up so that they don’t fall). Simmer for 20 minutes and then transfer to a pre-heated oven of 160 degrees for a further 1 hour of cooking.

This can be served as a main meal with a salad or as a side to your protein.

Serves 4-6

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Serves 4-6

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Chocolate Tahini Balls

Looking for something to settle that sweet craving??? All it will take is just 1 of these balls. They are naturally sweetened from the dates, and nutritious from the tahini and cacao.  There are only a few ingredients and a couple of steps, so before long you will have these beauties ready and waiting for you. 

Ingredients:

4 Medjool dates, pitted
3 tablespoons tahini
3 tablespoons raw cacao powder
1 teaspoon vanilla extract
pinch of sea salt
black and white sesame seeds for coating

Method:

Place the dates in a small food processor and blitz until it becomes a sticky paste.

Add the remainder of the ingredients and blitz until you get a crumbly texture.

Place the sesame seeds on a plate. Rolls the mixture into balls and then roll them in the seeds. Place on a lined tray and place in the fridge for 30 minutes to set.

Keep in the fridge for 2 weeks in a well-sealed container or in the freezer for 3 months.

Makes 9 balls

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